Welcome,
I'm glad you're here.
Let's take some time to gently relax you and guide you into sleep.
Take a moment to get comfortable and bring your attention to your breath.
Notice the breath entering your nose,
How it feels as it flows in.
Feel the warmer air on your nostrils as you exhale.
Breathe in and feel your chest expand.
Notice how your body moves as you breathe out.
Take a long breath in to your belly and a slow exhale fully out.
Continue breathing in and out.
Begin to notice your body on your bed.
Notice where your body touches the mattress.
Feel the blanket's weight settled on you.
Continue breathing at your own pace.
Bring your attention to the top of your head as if there is a flashlight shining on the top of your head.
See if you can relax your head on the next exhale.
Notice your eyebrows and ears.
Take a breath and let them rest.
Feel how heavy your eyelids are.
Let them soften.
Your nose,
Cheeks and mouth.
Let the skin relax.
Move your attention down your neck onto your shoulders.
With a big inhale and long exhale,
Allow your shoulders to lower and release the tension.
Feel the breath filling your chest.
Feel your upper back slightly expand as the air fills your lungs.
And on the exhale,
Completely let go of your chest and back.
Moving down to your belly and mid-back.
On your next exhale,
Feel your middle body rest even deeper into the surface beneath you.
Your hips and lower back.
Feel them heavy and resting completely on your bed.
Allow your attention onto your legs.
Feel all your leg muscles release and melt into the bed below.
Now notice your feet.
Is there any tension in your ankles,
Your soles,
Your toes?
Allow your feet to fully relax.
Take another long,
Slow breath in.
And a full exhale out.
Your body is completely relaxed.
Now bring to mind a warm,
Dim evening.
The sun is setting over a calm ocean.
You're floating in a small,
Stable boat.
You are resting in a nest of blankets and are comfortable and safe.
Imagine you are looking up at a colorful sky.
The purple,
Blue,
Pink and orange of a setting sun.
You can see the sparkle of the first stars lighting the sky.
The sun is just melting below the horizon on the distance.
Breathing in and out.
Feel the gentle waves swelling and receding beneath the boat.
Feel the gentle movement up and down.
The boat ever so slightly rocking gently side to side.
The waves bring you up.
And you slowly glide down.
Gently rocking.
Bringing you even deeper into relaxation.
You can hear the seabirds in the distance.
On the shore not far away.
Settling down to sleep.
You are rocking up and down.
Riding the waves to sleep.
The gentle swish of water moving against the shore in the distance.
It's soothing and calming.
The movement of the waves going up with each breath in.
And down with each breath out.
Breathing in.
In.
And out.
And down.
You watch as the sky is darkening.
The purple turning to dark blue.
The pink disappearing into the dark purple.
The sun descends completely.
The stars are twinkling above you in the darkened sky.
The gentle breeze.
A caress to soften your body and mind.
Rocking up.
And down with each wave.
Breathing in.
And out.
You're feeling and allowing.
Your mind to let go of consciousness.
You are floating so softly on the ocean of sleep.
Breathing in.
And out.
And down.
Your mind is quieting.
There's only the sounds of the quiet gentle waves in the distance.
Breathe in.
And out.
Rocking up.
And down.
Breathing in.
You are drifting.
Any remaining tension in your body and mind.
Completely letting go.
You are one with the sleepy waves.
Moving up.
And down.
In.
And out.
You allow the calm darkness of sleep.
To cover you completely.
Breathing in.
In.
And out.
In.
And out.
In.
And out.
You continue breathing.
And out.
As sleep takes you completely.
