Come to lie down in your most comfortable position,
Perhaps in your bed,
On the mat,
On the couch,
Ready for deep rest.
Allow your body to fully settle,
Letting gravity gently hold you down.
Make any final adjustments now,
Ensuring you feel fully and completely supported.
There's nothing you need to do,
Nowhere you need to be,
Just allow yourself to be here,
To be present.
Bring your awareness to your breath,
Noticing its natural rhythm.
Just observe,
Without any judgement.
Gently try to lengthen your exhale,
Keeping it longer than your inhales,
Releasing a little more with each exhale.
Release any clenching or gripping in your face,
Soften your shoulders,
Relax your hands,
Your feet,
Let go of any effort.
Notice any thoughts or feelings that come up,
Without any judgement,
Simply name and acknowledge them,
Whether it's excitement,
A to-do list,
A lingering worry,
Whatever it may be,
Just noticing it,
Naming it and letting it fade away as you turn your attention inward.
Release any lingering stress,
Feel a sense of calm spreading through your body.
Now set an intention for your restful slumber,
Keep it positive,
Clear,
Something like I deeply rested and peaceful,
Or even I will awaken feeling refreshed.
Silently repeat whatever intention you have chosen three times.
We'll now move awareness through different parts of our body,
Simply follow my voice,
Letting your attention rest on each part as it is named.
Begin by bringing your awareness to your right thumb,
Your second finger,
Your third finger,
Fourth finger,
Little finger,
Palm of the hand,
Back of the hand,
Right wrist,
Forearm,
Upper arm,
Right shoulder.
Now let your attention move down your right side,
Your armpit,
Your right side of your chest,
Right side of the waist,
Right hip,
Right thigh,
Calf muscle,
Ankle,
Heel,
Sole of that right foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
All of your right side completely relaxed.
Now shift to the left hand,
Bringing your attention to the left thumb,
Second finger,
Third finger,
Fourth finger,
Little finger,
Palm of the hand,
Back of the hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Sinking deeper into relaxation.
Let your attention move down your left side,
Left armpit,
Left side of the chest,
Left side of the waist,
Left hip,
Left thigh,
Knee,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
All of your left side completely relaxed.
Bring your awareness to the back of the body,
The right heel,
The left heel,
Right calf,
Left calf,
Right hamstring,
Left hamstring,
Right glute,
Left glute,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head,
Feel your entire back body supported by the earth,
Releasing deeper with each breath.
Now to the front of the body,
The top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
Space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
Your nose,
The tip of your nose,
Your upper lip,
Your lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of your chest,
Left side of your chest,
Centre of the chest,
Upper abdomen,
Your belly button,
Your lower abdomen,
The entire right leg,
The entire left leg,
Both legs together,
The entire right arm,
The entire left arm,
Both arms together,
The entire head,
The entire torso,
The whole body.
Feel your entire body resting on the ground or on your bed or mat wherever you may be,
Heavy but completely at ease.
Now bring your awareness back to your breath,
Feel the natural rhythm of your breath moving in and out of your body,
Don't control it,
Just observe.
Notice the gentle expansion as you inhale and the soft release as you exhale.
We will now count the breath as it flows,
Inhale 27,
Exhale 27,
Inhale 26,
Exhale 26.
Continue counting down,
Backwards from 27 down to 1.
If your mind drifts or you lose count,
That's perfectly normal.
Just gently bring your attention back to the counting or simply return to 27 and begin again.
Allow the counting to be a gentle anchor,
Guiding you deeper into slumber.
Gently release the counting now.
If your mind has been busy,
Just let those thoughts drift away,
Just like clouds across the sky.
Bring your awareness back to the natural flow of your breath,
Feel the ease in your breath.
Now we'll explore sensations releasing any last remnants of the day.
Try to simply observe these feelings in your body.
Imagine feeling heavy,
Feel your body becoming incredibly heavy,
Sinking deeper and deeper and deeper and deeper into the surface beneath you.
Unable to move,
Feel this profound sense of heaviness,
Letting go of all holding and simply surrendering.
Now imagine lightness,
Feel your body becoming incredibly light,
Almost like you could float away.
Your torso is light.
Your head is light.
The entire body is light.
Your body feels lighter and lighter and lighter.
Floating effortlessly and then let go of both of these sensations.
Now finding a sensation of warmth spreading from your core.
Imagine a gentle warmth radiating through your body,
Like the last warmth of the setting sun or a cozy blanket wrapping you in comfort.
Feel this warmth dissolving any chills,
Inviting deep relaxation.
Now feel the sensation of coolness.
Imagine a light,
Crisp coolness washing over your skin like a refreshing whisper of night air.
Notice the coolness on your face,
Your hands,
Your feet.
And then let go of both of these sensations.
Keeping your eyes closed,
Allow an image to form in your mind now.
Don't force it,
Just let it arise naturally.
Visualize yourself drifting on a calm,
Still lake at twilight.
The water is perfectly smooth,
Reflecting the soft,
Muted colors of the sky.
You are gently cradled by the water,
Perfectly safe,
Perfectly supported.
There's a soft ethereal mist beginning to rise from the surface.
Comforting and cool.
Hear the gentle,
Rhythmic sounds of the water as you drift deeper into a restful state.
There are no sounds of the day,
Only the quiet hum of this gentle night on the lake.
You are completely at peace here.
Feel any remaining tension or worry simply dissolving into the stillness of the water.
You are perfectly safe,
Perfectly still,
Perfectly at ease.
Just floating.
Now bring your awareness back to your intention.
Your intention for deep rest or whatever resonated with you.
Repeat it to yourself three more times silently.
With conviction,
Feeling its truth resonate within you.
Allow yourself to surrender completely now.
Feel your body sinking deeper and deeper.
Your breath softening.
Each exhale is a release.
A letting go.
An invitation into deep,
Restorative sleep.
There is nothing left to do.
You are safe.
You are supported.
You are loved.
You are ready for deep,
Healing sleep.
Your body knows how to rest.
And your mind is ready to surrender to peaceful dreams.
Allow my voice to drift away now as you drift further into your deeply peaceful slumber.
Your body is getting heavier and heavier and heavier.
Your mind is still.
You are drifting.
Drifting.
Drifting.
Drifting and surrendering to sleep.
