It is the end of the day.
The moon fills the dark sky with subtle light and you are settling into your warm bed for a restful sleep.
As you settle in to a most comfortable position,
Begin to clear your mind of thoughts of doing.
As you gradually release this day's experiences,
You are easing into a state of being.
If you find yourself reviewing the events of the day,
Try to direct your thoughts to one positive experience of this day.
This can be a good feeling,
A warm interaction with family or friends,
An activity you enjoyed.
Whatever it is,
Allow yourself to embrace the memory and the good feeling it produced.
If the positive eludes you,
Then focus on this moment when you are ready to end your day with restful sleep and embrace the thought that you are surrendering to the healing powers of your dreams.
Create an intention for healing dreams that will propel you through the night into a peaceful awakening in the morning.
Trust your creative mind.
Trust your inner wisdom.
As you now turn your attention to your body,
Resting comfortably in your bed,
As you surrender the day to a restful sleep.
Focus on the feeling of your body being supported by the bed and the feeling of the covers enveloping you.
Now turn your attention to your breathing,
Noticing how the chest rises with the in-breath and falls away with the out-breath.
Breathe naturally,
Allowing the breath to modulate itself as you let go of the day and focus on the stillness of the night.
Perhaps you notice your breathing slowing down and your body starting to relax as you exhale.
Continue breathing in naturally and then breathe out slowly.
With each in-breath,
Your body relaxes and your out-breath releases any leftover stress from this day.
Allow your breathing to naturally become slower and slower.
Now after the next in-breath,
Pause ever so slightly before you release the breath.
Continue breathing with the pause after the in-breath.
Now add a slight pause after the out-breath before you inhale.
You are now focusing on the space between breaths and your body is responding to the pause by relaxing,
Relaxing and letting go.
Perhaps you feel a slow release of any tension in your body.
As you continue to breathe slowly,
Turn your attention to your body as a whole,
Resting in your bed.
Feel the bed support your body in whatever position you find yourself and allow your body to surrender to the support of your warm bed.
As you feel this support,
Also allow yourself to notice how the sheets,
Blankets feel over your body.
Do you feel warm,
Softness,
A slight soothing pressure as you are wrapped in the bed covers?
If you find your attention moving from your body into thoughts,
Just gently note the thoughts and return your attention to your body under the covers.
Focus on the relaxation your breathing creates in your body.
Allow your mind to rest on the breath,
Your body and this feeling of being swaddled by your bed and blankets.
Notice what part of your body feels the warmest and allow that warmth to spread to the rest of your body.
Perhaps your body is feeling heavy.
Feel your muscles releasing as your body rests in stillness.
Turn your attention now to your head resting on the pillow.
Notice how the pillow cradles and supports your head and neck.
How does this support feel?
Notice your forehead,
Your cheeks and mouth.
Perhaps you begin to feel your face and neck muscles relaxing,
Relaxing more and more as your head and neck rest on the warm pillow.
Focus your attention now on your closed eyes.
Perhaps your eyelids are feeling heavy,
So heavy that it would take effort to open them now.
So just allow your eyes to rest in this warm heaviness.
Allow the warmth from the blankets to spread over your whole body.
Now calm,
Tranquil and relaxed.
Perhaps there is a lightness easing into your body as the heaviness melts away.
For a moment now,
Imagine yourself somewhere that feels calm and sparks joy in your heart.
This could be in the mountains,
At the beach or any place where you feel safe and serene.
As you imagine this serene place,
You may begin to enter a state of flow,
Of daydreamy peace.
Your mind is entering a dreamy state of being,
The alpha state just before sleep.
You and your thoughts are surrendering to the gentle waves of alpha.
Soon your awareness will ease calmly into sleep and into the realm of dreams.
Your body is like a feather now,
Floating down gently toward this peaceful land of sleep.
Feel your body drifting,
Letting go,
Flowing on rhythmic waves of release.
You have entered a lightness of being,
As if you were floating in the air.
You'll soon come to rest in the soothing realm of dreams,
Softly resting,
Sinking into a peaceful pleasant state,
The home of imagination,
Of all possibilities,
Of healing dreams.
So sleepy now,
Feeling lightness,
Flowing into a state of well-being,
Drifting,
Drifting,
Floating into sleep.
Sleeping.
Sleeping.
Sleeping.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
Sleep.
