Allow your eyes to comfortably close.
As you breathe out,
Allow your body's weight to soften into the mattress beneath you.
Notice the mattress is steady.
Notice the steadiness is there for you now.
Surrender your body's weight to the steadiness.
Notice how good it feels to rest your body on steadiness.
Notice the weight of your head on the pillow beneath it.
Notice the steadiness there for you now.
Allow the steadiness to take the full weight of your head.
Notice how good it feels to rest your head on steadiness.
Breathe out down the full length of your body,
Allowing your body to soften and release what it's brought with it here and no longer needs to carry.
Notice the smooth,
Cool touch of the sheets on your skin.
Allow yourself to enjoy the sensation.
And say the affirmation,
I let go of the day.
Breathe out the day that's passed,
Without needing to go over anything.
Let it flow out and away.
Breathe out the last few days,
Without needing to go over anything.
Let them flow out and away.
Breathe out the last few weeks.
Let it all flow out and away.
Stay with the weight of your body making contact with the mattress,
Right down to your feet.
Your head supported by the comfortable pillow.
The touch of the sheets.
And become aware of the sensation of air entering and leaving your nostrils.
Notice the air is cool as it enters,
Warm as it leaves.
Allow your breath to slow and lengthen in its own time.
As you do so,
Let your mind soften and sit back in your head.
Breathe out from your mind.
Allow it to release what it's brought with it here and no longer needs to carry.
Let it all flow out and away.
Come down into the rise and fall of your breath.
The expansion of the in,
The release of the out.
Notice how your body softens and releases on the out breath.
You can allow your body to continue to release in layers as it lets go of the day.
Let's go of everything.
Notice how your mind softens and releases on the out breath.
Letting go of everything.
Even as you breathe out now,
Notice how your mind gets heavier.
As it moves towards rest.
It's okay for your mind to move into resting deeper in its own time.
It can rest deeply now or later if it likes.
Both are fine.
Even as you breathe out now,
Notice how your body gets heavier.
As it moves towards rest.
It's okay for your body to move into resting deeper in its own time.
It can rest deeply now or later if it likes.
As your breath ebbs and flows,
Let yourself know that you are safe.
And give thanks for what there is to be grateful for.
Loosen your attitude towards yourself.
Let it become kinder.
Let loving kindness in and surround you like a nest.
Loving kindness all around you as you move into slumber.
Breathe the loving kindness in as your breath rises and falls.
Healing.
Moving every part of you.
Entering every level of your being.
Let the loving kindness bathe and surround all of your body.
Easing.
Restoring.
Resting your body.
Let the loving kindness bathe and surround all of your mind.
Easing.
Restoring.
Resting your mind.
Loving kindness hears you.
Sees you.
Understands you completely.
Loving kindness accepts you totally.
Just as you are right now.
Know that you are special.
Know that you have worth.
Know that you are precious.
Know that you are whole.
Perfect just as you are.
Know that you are valued.
And greatly loved.
Reassure yourself that it's completely okay to be exactly who you are.
Let yourself know you are doing okay.
You are doing well.
So much of your potential is yet to blossom.
You have a beauty within you greater than you know.
A beauty glowing right there inside you.
A beauty holding you gently in its love.
Breathe with the beauty inside you.
As you do so,
Let the loving kindness surrounding you and the beauty within you become one.
One beautiful,
Gentle,
Loving energy taking you deeper into sleep.
Deeper into sleeping now.
This loving energy will be with you as you sleep.
Helping you heal,
Repair,
Restore and renew.
Your body moving back towards balance.
Your mind moving back towards balance.
Every level of your being moving back into balance.
Resting deeply and completely.
As you surrender to the gentle arms of loving kindness.
Let go of all you've been carrying.
And even as your breath flows out now,
You can drift even deeper into sleeping.
Every part of your body softening into deeper sleep.
Letting go into sleep.
Your mind softening into deep sleep.
Letting go into sleep.
All of you softening and letting go into deeper sleeping now.
The velvet night sky above.
The weight of your body and your head comfortably supported.
Your mind becoming heavier still.
Drifting into deeper dreaming.
The gentle motion of your breath.
Loving kindness surrounding you.
Taking you into velvet sleep.
Sleep well.
Sleep well.
You are loved.
You are safe.
Sleep well my dear.
You are loved.
You are safe.
Sleep now.
You are valued.
You are special.
You are beautiful.
Sleep my dear.
You are enough.
You are more than enough.
Sleep well.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
Sleep soundly.
