Welcome,
Tonight we are going to help your mind drift,
Your body soften and your whole system slide effortlessly into deep,
Natural,
Peaceful sleep and you won't have to try,
You won't have to force anything because sleep is already beginning inside you,
Just find a position that feels comfortable as though the bed is rising up to hold you,
Let the body settle and let the exhale become just a little longer than the inhale,
Already your nervous system is shifting into rest,
Slow inhale,
Slow exhale,
Close your eyes gently like dimming the lights of the day,
Allow the breath to slow on its own,
Nothing to control,
Just notice the air arriving and leaving as the body breathes for you and now listen as I count your breaths in for 1,
2,
3,
Breathe out for 1,
2,
3,
4,
Repeat once more 1,
2,
3,
Out for 1,
2,
3,
4,
Again breathe in for 1,
2,
3,
Breathe out for 1,
2,
3,
4,
Longer out breaths gently tell your subconsciousness it's time to settle,
It's safe to rest,
The tongue softening,
The shoulders becoming heavier,
Feel your weight dropping like a soft blanket settling over the earth,
In a moment I'm going to count down from 20 to 1 with each number you will drift 10% deeper into comfort,
Into heaviness,
Into that warm slow slide towards sleep,
You may lose track of the numbers,
You may hear every one of them,
Either way is perfect,
Your mind knows exactly how to relax 20,
A gentle wave of softness moves through the body,
19,
Shoulders melting,
Breath smoothing 18,
Your thoughts slow as though wrapped in warm cotton,
17,
Every muscle loosens,
Your eyelids grow heavier 16,
You are sinking deeper into the mattress,
15,
The mind drifting,
Pleasantly unfocused 14,
Breathing slow,
Steady,
13,
Your limbs feel warm and distant 12,
Quiet now,
11,
A floating heaviness and a melting softness 10,
Halfway down,
Sinking into a deeper level of rest,
The body is heavier but the mind is light 8,
8,
Drifting,
Drifting,
Like a leaf on still water 7,
Thoughts slipping away,
Before they even form,
6,
Your breath barely noticeable,
Smooth and easy 5,
Deeper now,
As though wrapped in a warm cocoon,
The world fading to softness 6,
3,
Completely at ease,
2,
Right on that threshold of sleep 7,
Deep relaxation,
Where sleep finds you effortlessly,
Any time from now Imagine now,
You are standing at the entrance of a gently winding path,
Lit by soft moonlight The air is warm,
The night is quiet,
And everything feels calm,
As though the world itself is preparing for sleep Take a slow step onto the path,
And feel the ground supporting you,
With each gentle movement As you walk,
The mind grows quieter,
The body lighter,
To your left,
There is a small glowing stream,
Its surface smooth,
Its sound soft and delicate The stream reflects the moonlight,
In shimmering ripples,
And each ripple carries away,
A little more of your tension,
Your worry,
Your thought Every step you take,
Your body softens,
Your breath slows,
Your awareness becomes blurred,
Blurred around the edges,
Comfortable,
Dream-like Ahead of you,
A cosy resting place appears,
A small hollow in the earth,
Lined with warm moss,
Glowing gently with the quiet light of night This is your sleeping place,
A sanctuary designed just for you,
Lie down there now Letting the earth hold you,
Letting the night wrap around you,
Like a soft warm blanket As you rest,
Feel the ground beneath you,
Quieting your thoughts,
Slowly,
Gently,
Evenly,
Calming every part of your mind As you rest here,
A subtle wave of drowsiness moves through you,
From the crown of your head,
Down through the eyes,
The jaw,
And into the legs And feet,
Like warm sand,
Slipping downward,
And now,
Your subconscious mind is ready to welcome sleep So listen gently,
Allowing these words to drift into you,
Like whispers from a dream You are safe,
You are free to let go now It is easy for your mind to sleep,
It is natural for your body to rest Every breath you take invites deeper calm,
Every exhale releases the day You don't have to stay awake,
You don't have to try,
Sleep is entering you now,
Like a tide gently rising Your thoughts drift away,
Your body welcomes weightlessness,
Your breath grows soft and silent In a moment,
You are sliding into sleep,
In a moment,
You will drift fully into sleep,
Warm,
Safe,
Protected There is nothing left to do,
Nothing to think about,
Nothing to hold,
To this peaceful heaviness,
This floating warmth This calm darkness that welcomes you home,
Sleep is here now,
Let yourself fall,
Softly,
Deeply,
To sleep Rest as stillness
