Please find a position,
Sitting or lying down,
Where you can feel really,
Really comfortable.
In your bed,
Under your duvet,
Or perhaps in an armchair with a soft blanket wrapped around you,
If you're not ready to go to sleep quite yet.
Slowly close your eyes,
Or let them rest somewhere where it feels comfortable.
Take a few deep breaths at your own pace,
And follow your breathing through your body.
Notice how you relax a little more with every breath you take.
Then return to your natural breathing rhythm.
Continue to follow your breath.
Just let the waves of your breath move through your body.
In your mind,
Go back to the day you're soon about to leave behind you.
Try to think of something that you feel grateful for this particular day.
It doesn't have to be anything spectacular at all.
It might be a nice meal,
A conversation with a friend or a stranger,
Something interesting or inspiring you've heard on the radio,
Seen on TV,
Or read in a book,
A yoga class,
Some time spent in the gym or in the forest,
A beautiful flower or sunset.
Anything can be too small to observe as something to feel gratitude for.
You may find it difficult to find something,
But give it a try anyway.
Or perhaps it's easy for you to find one or several reasons for gratitude today.
Imagine that you bring this feeling of gratitude to your sleep.
The feeling that there is something or a lot to be happy about,
No matter what your life looks like right now.
Continue to breathe calmly at your own pace.
Now go back to your day again,
Or perhaps to the last week or month.
Something disturbed you,
Something that you would like to release,
For now,
When you are on your way to sleeping.
Something that you don't need right now.
Maybe you have judged yourself or others.
You may have feelings of guilt or shame,
Envy or anger,
Or other feelings that you find hard to deal with.
Try releasing your thoughts or feelings right now,
Leave them behind,
As you take a step forward into your sleep.
Continue to breathe calmly at your own pace.
May you feel how you relax with every breath.
Notice how your body is getting heavier and heavier.
How you're sinking deeper and deeper.
Now imagine yourself,
As a small child,
In your bed or chair where you're lying or sitting.
Imagine that you're also sitting next to yourself,
A safe grown-up,
Holding your hand,
Stroking your cheek,
Singing a lullaby.
You know that you're perfectly safe,
Well taken care of,
Loved.
Rest in this feeling and let it rock you to sleep.
