We'll begin our practice together by setting up for a peaceful and successful night of sleep.
So that means maybe taking a moment to settle in,
Turning off the lights,
Getting comfortable in bed,
Maybe moving or shifting,
Just allowing the full weight of your body to be completely supported by your bed.
Just allow the soft pillowy sheets and the blankets to cocoon your body as you surrender into that state of blissful rest.
The day is done,
And whatever happened today is behind you,
And now is your time for sleep.
Now is the time to rest,
Recharge,
Reset,
And to clear and rest your mind after a long day.
Now as you lay in bed,
Begin to imagine that a bubble is forming around you.
It's a protective bubble of positivity,
Peace,
And serenity.
As this bubble forms around you,
It creates a safe and restful place for you to sleep all night.
Any stress,
Troubles,
Or anything happening in your life right now,
It can't get through this bubble.
Instead,
You're just being protected and held in this little cocoon,
This safe space for your slumber.
Now bring your awareness to your breath,
And bring your awareness right to the tip of your nose.
As you inhale,
Notice the cool air moving into your body,
Filling you with peace and internal calm.
Now as you exhale,
Notice the warm air leaving your body,
And as it leaves your nose,
Feel the breath brushing past that space above your upper lip and below the tip of the nose.
Continuing to breathe,
Inhaling,
Bringing in peace and calm,
And exhaling,
Letting your body release and relax into your bed a tiny bit more.
As you exhale,
Let your breath sink deeper into your bed,
Continuing to allow your breath to be effortless.
And if the mind wanders,
That's okay.
Just gently guide it back to your breath with some love.
And now move your awareness to your feet.
Just take a moment to notice your feet.
And now feel this cozy warmth begin to surround your feet.
And as it does,
All of the muscles in your toes,
Your feet,
Your ankles,
Begin to soften and relax and fall asleep.
And then feel this warmth begin to spread past the ankles,
Up your shins and calves.
Let it brush past your knees and all the way up your legs,
And as it does,
All of the muscles in your feet begin to soften and relax.
As the lower half of your body just melts into your bed,
Then feeling that cozy sensation of comfort and warmth continue to spread throughout your body,
And as it does,
All of the muscles in your feet begin to soften and relax.
All tension is melted away in these areas,
And as that warmth begins to spread across your shoulders,
Down your arms,
Past the elbows,
Going all the way down to your fingertips.
And as you continue to breathe,
This sensation of warmth and comfort moves up past your neck and your throat,
Up to your face and your head,
Softening all of the muscles in your face,
Letting the jaw soften,
The ears relax,
The eyes get heavy.
Now every bit of your body is fully relaxed,
It's heavy,
It's at ease,
And you can feel your body,
The muscles,
The cells in your body,
Beginning to transition into sleep.
Each moment,
Each breath that passes through your body moves you further away from that wakeful state and closer to a place of deep sleep and rest.
All is well and now is the time for sleep.
And returning your awareness now back to that bubble,
That little protective cocoon all around you.
This little bubble,
This sleep cocoon,
Surrounds you with positivity and infuses your body with renewal,
Tranquility and healing all night as you sleep.
And as the night passes and you sleep peacefully,
Because of this bubble you become better,
Happier,
More aligned and ready for the next day ahead of you.
And now as we continue to rest and breathe,
We'll imprint our minds with positive thoughts that will continue to grow and become reality when we wake in the morning.
We'll repeat a few affirmations,
And to do this we'll just inhale,
Then exhale naturally,
And then repeat the affirmation to yourself.
I release the day behind me.
I am at peace with myself and the world around me.
I am at peace with myself and the world around me.
My life is beautiful and fulfilling.
I sleep soundly,
Knowing that I am deeply loved and supported.
I trust that I am exactly where I need to be.
I trust that I am exactly where I need to be.
Everything is unfolding with perfect timing.
I am surrounded by happiness and abundance even as I sleep.
My heart is filled with love and hope.
All is well.
All is well.
I am aligned with my purpose and each day brings new opportunities for growth.
I am becoming the best version of myself daily.
I welcome beautiful opportunities into my life with open arms.
As I sleep,
I attract all that is good to me.
As I sleep tonight,
I become prepared for tomorrow.
Tonight I will sleep,
And tomorrow I will wake with energy and optimism.
And tomorrow I will wake with energy and optimism.
Just letting the power of these words sink in as you drift closer and closer to sleep.
