Lying down and getting comfortable.
Achieving a relaxed position will help you to feel more rested even if you do not fall asleep.
Turning your attention now from the body to the breath.
Taking several slow deep breaths in.
There's nothing that you need to do right now,
Nowhere else to be.
Just being here and breathing calmly.
Feeling yourself becoming more rested and relaxed.
You may be kept awake due to some stress or tension in your body.
Letting go of trying to make things different.
Allowing experiences means allowing space for whatever is going on rather than trying to create or force some other space or state.
Allowing the stress to pass through you.
There may also be emotional experiences that keep you awake.
Allowing spaces for these emotions too.
Being fully present and eventually these emotions will become less and less intense.
Letting yourself feel them in the body has physical sensations.
It's natural if you're feeling emotional that your mind will try to explain it or problem solve or want to do something about it.
Focusing on the physical sensation of the body and not whatever story or experience caused this emotional state.
So not trying to do anything about them and after some time the emotion might naturally subside.
When you let go of the effort to try to control things,
The body is better able to experience these emotions and eventually they will pass.
Now that you're aware of the physical sensations of tension or holding in your body,
Begin allowing these areas in the body to relax.
Starting with the shoulders,
The back,
This area often holds a lot of tension.
Feeling this area relax.
The muscles releasing the tension,
The holding.
Imagine that you're breathing into the tension and relaxing on the out-breath.
Imagine that you're breathing into the tension and relaxing as you breathe out.
Taking a few more deep breaths in,
Your shoulders,
Your back relaxing more and more.
And then feeling your lower back and your legs relaxing.
Your legs are still and they're beginning to feel heavy.
Breathing in,
Calm,
Breathing out,
Relaxed.
Your arms are also beginning to feel heavy.
Feeling yourself sinking into the surface that you're lying on.
Your whole body is feeling relaxed and heavy.
Beginning to feel the relaxation spreading from your arms down to your fingertips.
Feeling your face relaxing and your eyes feeling heavy.
It feels good to rest your eyes,
Allowing your eyes to remain still and relaxed.
Noticing a feeling of calm spreading across your forehead and your face.
Feeling the tension releasing and leaving your body.
Your forehead feels calm,
Cool,
And relaxed.
It feels smooth from any tension.
Imagining that you're breathing in calm and breathing out tension.
Feeling the tension flowing out through your fingers and your toes.
With each breath you feel calm and with each exhalation the tension continues to melt away.
Feeling the tension leaving your body.
Feeling your mind just remain here in the stillness.
Relaxing,
Not needing to focus on anything or think about anything.
Just drifting as your body naturally releases more tension.
Breathing in calm,
Breathing out,
Releasing the tension.
You can feel the tension as it's flowing out of your hands and your feet.
Leaving your body,
Leaving your mind.
You're left with only a feeling of relaxation.
Notice this feeling when the tension is gone.
Your body is feeling heavy and relaxed.
Breathing deeper and deeper into what you're resting on.
Gently resting your attention on your breath.
The slow inhalation and the slow exhalation.
Allowing the words to pass through your mind without needing to focus on them anymore.
Letting these words pass through your mind,
Not needing to focus.
Just concentrating on the breath.
Your body is so relaxed,
So heavy.
You feel yourself drifting into sleep.
As thoughts may drift into your mind,
Turning back to your breath.
Feeling more relaxed,
More calm with each breath.
Relaxation growing with each breath.
You're now sleepy,
Calm and relaxed.
Eventually the words are just blending together.
Continue to breathe.
Relaxing deeper and deeper.
Not able to focus.
Feeling the pleasantness of surrendering to sleep.
There are no more words to focus on.
Enjoying this relaxed state and allowing yourself to drift off into pleasant,
Deep,
Relaxing sleep.
