It's time to tuck in,
Anchor yourself in the present moment and drift into sleep.
As you lie down in your bed,
Come to your most comfortable sleeping position.
Support your head with a pillow,
Cover yourself in your favourite blanket,
Feeling warm and cosy.
Gently close your eyes,
Eyelids heavy and sealed,
Without any strain.
Roll the eyes downwards like you're looking at your heart centre.
Wiggle your jaw and let go of any tightness you may feel.
Soften your tongue,
Resting it against the roof of your mouth.
Release the shoulders away from your ears,
Arms resting loose,
Fingers naturally curled in.
Let the belly be relaxed,
Sink down your lower back,
Letting go of any effort to hold it up.
Allow your hips to sink into the mattress,
Heavy and supported.
Let go of any tension in your legs,
Feeling them go limp and completely still.
On your next inhale,
Curl your toes as tight as you can.
On your next exhale,
Release and soften.
Shift your awareness to the flow of your breath.
Allow it to be effortless,
Flowing in and out through the nose.
Notice a sense of coolness as you inhale,
And a sense of warmth as you exhale.
Feel the breath as it swirls in through the tip of your nose,
Into the centre of your chest,
All the way down to your belly.
Stay here with your breath.
Just be present with the way it is.
You may notice your mind begins to wander.
Thoughts begin to flow in.
Gently come back to watching your breath.
Allow the thoughts or any other sensations to fade away.
As you stay with your breath,
Begin to double your exhales.
Inhale for a count of two.
Exhale for a count of four.
Inhale for two,
One.
Exhale for four,
Three,
Two,
One.
Inhale two,
One.
Exhale four,
Three,
Two,
One.
In two,
One.
Out four,
Three,
Two,
One.
In two,
One.
Out four,
Three,
Two,
One.
Continue at your own pace.
With each exhalation,
Soften any ounce of tension you may feel.
After your next exhale,
Come back to the natural rhythm of your breath.
You are warmly enveloped in your blanket.
You are fully supported by your bed.
You are feeling calmer,
Lighter and relaxed.
Breath by breath,
As you watch your breath,
You are drifting into quietness and deep sleep.
Calm and quiet.
Still and asleep.
Calm and quiet.
Still and asleep.
