It is time to prepare for deep rest.
Lay your body down.
Feel the support of your bed beneath you.
Take a slow breath in for 3,
2,
1,
And out 7,
6,
5,
3,
2,
1,
In and out 7,
6,
5,
3,
2,
1,
And out 7,
6,
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And out 7,
6,
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And out 7,
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1,
And out 7,
6,
5,
4,
3,
2,
1,
In 3,
2,
1,
And out 7,
6,
5,
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1,
And out 7,
6,
5,
3,
2,
1,
In 3,
2,
1,
And out 7,
6,
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And out 7,
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And out 7,
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And out 7,
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6,
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And out 7,
6,
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And out 7,
6 Preparing the mind for sleep Telling yourself anything important will be remembered with clarity when you awake in the morning If anything feels pressing now,
Imagine yourself removing it from your mind,
Placing it in an imaginary box Any thoughts that are weighing you down,
Any worries or fears,
Or nagging to-do's I see you,
I will attend to you when I wake in the morning and place them in the box When you feel complete,
Close the box and imagine it floating outside of your bedroom,
Beyond your bedroom door Place it somewhere that you can find in the morning,
In your office,
Or the kitchen table,
Or your car Now it is time to sleep It is time to recharge It is time to rest It is time to dream Now,
Relaxing the emotional body If it feels good,
Place a hand on your heart Thank your heart for today Thank your heart for the emotions it has held and carried The ways that it has cared for you today Now it is time to rest Turn your attention to the physical body The weight of your body Like an anchor to the safe,
Warm support all around you We will bless each part of the body with relaxation and rest Starting with the crown of the head,
Relaxed,
At peace The brain,
Soft,
Relaxed,
At peace The jaw,
Eyes,
Face,
Ears,
And mouth,
Fully relaxed The back of your head,
Slowly,
This relaxation flows down your shoulders Down your arms,
Growing heavy and relaxed Into the palms of your hands,
The backs of your hands Into your fingers,
So relaxed So deeply relaxed Your breathing softens through your chest,
Your ribcage,
And your lungs The ribcage and spine are completely relaxed Let this relaxation flow into your hips Down your right leg,
All the way down to your right foot Your toes Let the relaxation flow down your left leg All the way to the sole of the foot Your whole body is completely,
Utterly relaxed Waves of soft,
Relaxing,
Deep,
Sleepy vibrations flow from your heart With each moment,
Your breath and your heart are bringing you deeper and deeper Into the deepest,
Most healing and restorative sleep Sleep Sweet sleep
