Now we will prepare for sleep.
We prepare for deep rest.
Lie comfortably on your bed.
Make sure you'll feel safe and secure.
Let your body sink into the mattress.
Breathe.
Breathe in,
One,
Two.
Breathe out,
One,
Two,
Three,
Four.
Close your eyes.
Feel your body relax.
Breathe deeply.
Breathe in,
One,
Two.
Breathe out,
One,
Two,
Three,
Four.
In,
One,
Two.
Out,
One,
Two,
Three,
Four.
Continue to breathe.
Feel your body relax.
Put your attention on the top of your head.
Relax the top of your head.
Allow your attention to move down your body as you relax every part a little bit more.
Relax your forehead.
Relax your eyes.
Relax your cheeks,
Your ears.
Relax your mouth.
Allow your mouth to hang slightly open.
It is so relaxed.
Relax your entire face.
Relax.
You can always relax a little bit more.
Relax your throat,
Your neck.
Relax.
Release.
Let go of any doubt,
Worry,
Or frustration.
Put your attention on your right shoulder.
Relax your right shoulder.
Move your attention down your arm.
Relax your bicep,
Your elbow,
Your forearm.
Relax.
Relax.
Relax.
Put your attention on your wrist.
Relax.
Release.
Let go of any tension you may feel.
Relax your hand.
Allow it to hang open,
Heavy,
Sinking into the mattress.
Relax.
Breathe deeply.
In one,
Two.
Out one,
Two,
Three,
Four.
You can always relax a little bit more.
Relax your fingers.
Putting your attention on each finger as you relax.
Relax.
Relax.
Relax.
Relax.
Now take your attention to your left shoulder.
Relax your left shoulder.
Move your attention down your arm again.
Relax your bicep,
Your elbow,
Your forearm.
Relax.
Relax.
Relax.
Put your attention on your wrist.
Relax.
Release.
Let go of any tension you may feel.
Relax your hand.
Allow your hand to hang open,
Heavy,
Sinking into the mattress as you relax.
Breathing deeply.
In one,
Two.
Out one,
Two,
Three,
Four.
You can always relax a little bit more.
Put your attention on each finger as you relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Release.
Let go of any doubt,
Fear,
Frustration,
Guilt.
Breathe deep.
In one,
Two.
Out one,
Two,
Three,
Four.
Put your attention on your hips and on your groin.
Relax.
Relax.
Put your attention on your legs.
Feel your legs sinking into the mattress.
Put your attention on your right leg.
Relax.
Your right thigh,
Knee,
Calf.
Relax.
Relax.
Relax.
Relax.
Release.
Let go of any tension or tightness you may feel.
Relax your foot and each toe.
Relax.
Relax.
Relax.
Relax.
Relax.
And breathe.
Put your attention on your left leg.
Relax.
Relax.
Relax your thigh,
Your knee,
Your calf.
Relax.
Relax.
Relax.
Relax your ankle and your feet.
Relax.
Release.
Let go of any pain or tension.
Relax each toe.
Relax.
Relax.
Relax.
Relax.
Relax.
And breathe.
Breathe in.
One,
Two.
Breathe out.
One,
Two,
Three,
Four.
Relax your whole body.
Allow your entire body to sink into the mattress.
Completely relax.
You are fully embraced.
You are fully safe.
Relax.
Allow your mind to relax.
Allow your breath to slow.
Relax.
Release.
Let go.
Relax.
Release.
Let go.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
