Begin by closing down the eyes,
Taking a deep breath in through the nose,
Out through the mouth,
Scanning the body,
Starting at the top of the head,
Moving down towards the feet noticing any areas of pain,
Discomfort,
Any areas you're holding any tension.
Breathing in through the nose,
Holding it for three,
Two,
One,
Releasing out with the side,
Continuing to feel your body relax more and more,
Feeling the support of the bed underneath you,
Breathing in through the nose,
Holding it for five,
Four,
Three,
Two,
One,
Releasing out through the mouth,
Breathing in through the nose for three,
Two,
One,
Holding the breath for six,
Five,
Four,
Three,
Two,
One,
Gently exhaling through the mouth for seven,
Six,
Five,
Four,
Three,
Two,
One,
Holding the breath for three,
Two,
One,
Taking a breath in through the nose,
Three,
Two,
One,
Holding for six,
Five,
Four,
Three,
Two,
One,
Exhaling out for seven,
Six,
Five,
Four,
Three,
Two,
One,
Holding for three,
Two,
One,
Breathing in through the nose for three,
Two,
One,
Holding for six,
Five,
Four,
Three,
Two,
One,
Exhaling out through the mouth for seven,
Six,
Five,
Four,
Three,
Two,
One,
Continuing to breathe in through the mouth for seven,
Six,
Five,
Four,
Three,
Two,
One,
Holding for six,
Five,
Four,
Three,
Two,
One,
Relaxing the space between the eyebrows,
Letting the tongue fall off the roof of the mouth,
Releasing any tension left in the jaw,
Allowing the shoulders to relax further,
Dropping down from the ears,
Relaxing the neck,
Relaxing the arms,
Feeling the weight of the arms getting heavier,
Relaxing the chest,
The ribs,
The abdomen,
Feeling your body sink deeper into the bed,
Releasing any tension in the back,
Relaxing the hips,
The thighs,
The legs,
Feeling the legs get heavier,
Sinking further and deeper into the bed,
Continuing to relax deeper,
Letting go to begin to drift off into a deep restful sleep,
Continuing to let go,
Nothing to worry about,
Drifting off,
Feeling the breath of the mind,
Feeling the breath of the mind,
Feeling the breath of the mind,
Feeling the breath of the mind.
Three,
Two,
One,
Relaxing the space between the eyebrows,
Feeling the weight of the lips,
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