Welcome to your sleep ritual.
I invite you to find a comfortable position,
One in which you can be very warm,
Feel very safe.
As you adjust your body,
Your position,
Your clothes,
Until you're completely comfortable.
Taking your time.
Making all the small adjustments that you need.
There's no hurry.
As you're ready,
Closing your eyes if that feels comfortable.
Taking a deep breath.
As you breathe in and out,
Starting to allow the cares and worries of the day flow out of you.
Begin to allow a feeling of relaxation to come into your body.
You don't have to create any movements or deliberately relax your muscles.
Just start to invite the feeling.
So as you breathe in and as you breathe out,
Inviting in a feeling of relaxation.
As we move through this practice,
Simply allowing the sound of my voice to guide your awareness.
If it wanders off,
Just returning to the sound of my voice,
Allowing yourself to become calm and steady.
As you bring about a feeling of relaxation to your whole body,
Become to concentrate on your body.
Feeling the stillness in your body.
Developing an awareness of your body from the top of your head to the tip of your toes.
Feeling the stillness,
Feeling the awareness of your whole body.
Beginning to take a journey,
Beginning to take a trip through the different parts of your body.
Repeating the part in your mind as I say the part of your body.
Becoming aware of that part of your body.
Becoming aware of your right hand.
Right hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Become aware of your palm.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpit.
The right waist.
The right hip.
The right thigh.
The kneecap.
The calf muscle.
The ankle.
The heel.
The sole of the right foot.
The top of the right foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Become aware of the left hand.
Left hand thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
The wrist.
The lower arm.
The elbow.
The upper arm.
The shoulder.
The armpit.
The left waist.
The left hip.
The left thigh.
The kneecap.
The calf muscle.
The ankle.
The heel.
The sole of the left foot.
The top of the foot.
The big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Now to the back.
Become aware of the right shoulder blade.
The left shoulder blade.
The right buttock.
The left buttock.
The spine.
The whole back together.
Now to the top of the head.
The top of the head.
The forehead.
Both sides of the head.
The right eyebrow.
The left eyebrow.
The space between the eyebrows.
The right eyelid.
The left eyelid.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The throat.
The right chest.
The left chest.
The middle of the chest.
The navel.
The abdomen.
The whole of the right leg.
The whole of the left leg.
Both legs together.
The whole of the right arm.
The whole of the left arm.
Both arms together.
The whole of the back.
Buttocks.
Spine.
Shoulder blades.
The whole of the front.
Abdomen.
Chest.
The whole of the back and front together.
The whole of the head.
The whole body together.
The whole body together.
The whole body together.
Becoming aware of your body.
Becoming aware of your breath.
Feeling the flow of your breath in and out of your lungs without trying to change the rhythm,
Without trying to change the pace.
Your breathing is natural.
Your breathing is automatic.
You're not trying to do anything.
There's no effort.
Maintaining awareness of your breath as you breathe complete awareness of your breath.
You're bringing your awareness on the movement of your navel area.
Concentrating on your navel movements.
Your belly is rising and falling slightly with every breath.
With each and every breath,
It expands and contracts.
Concentrate on this movement.
Concentrate on this movement of your belly with your breath.
Starting to shift your awareness to visualization.
I'll name different things.
Try to develop a vision of them on all levels of feeling and awareness and emotion,
Imagination,
As best you can.
If you're able to find this vision,
Your relaxation is complete for the time being.
And if not,
Just softening in and relaxing a little bit more.
Burning candle.
Burning candle.
Burning candle.
Endless desert.
Endless desert.
Endless desert.
Egyptian pyramid.
Egyptian pyramid.
Egyptian pyramid.
Torrential rain.
Torrential rain.
Torrential rain.
Snow capped mountains.
Snow capped mountains.
Snow capped mountains.
Greek temple at sunrise.
Greek temple at sunrise.
Greek temple at sunrise.
Birds flying across a sunset.
Birds flying across a sunset.
Birds flying across a sunset.
Stars at night.
Stars at night.
Stars at night.
A full moon.
Full moon.
Full moon.
Wind from the sea.
Wind from the sea.
Wind from the sea.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
Waves breaking on a deserted beach.
Eternal restless sea.
Eternal restless sea.
Eternal restless sea.
Relaxing all efforts.
Becoming aware of your breath.
Your natural breath.
Awareness of your body.
Your relaxed body.
Wishing you quiet.
Wishing you rest.
Wishing you a peaceful sleep.
