Let's begin by coming into a comfortable position lying down.
Feel free to make any slight movements or adjustments so that you can be as comfortable as possible.
Allow yourself to settle a little bit deeper into the floor or the bed beneath you.
When you feel ready gently close down your eyes and remind yourself that there's nowhere else you need to be,
Nothing you need to do or think about.
Now is the time to clear your mind for sleep.
You're simply here to feel your body and just listen.
Listening without trying too hard,
Without judgment or critical thought.
Simply listening.
Allowing yourself to come into a state of complete stillness now.
Now bring your attention to your breathing.
Notice the gentle rise and fall of your belly and your chest as you breathe in and out.
There's no need for you to control or manipulate your breath in any way.
Just simply experiencing the air as it flows in and out of your body and with each breath just allowing your body to rest a little bit more deeply.
Simply letting go.
Now guide your awareness to your face.
Notice your jaw.
Notice if you're holding on to any tension or tightness in your jaw and imagine it was easy to let that go.
Feel your tongue heavy in your mouth,
Allowing your entire mouth to soften and then letting your cheeks soften too.
Let your eyes feel heavy in their sockets.
Feel your breath passing through both nostrils,
Your breath just naturally starting to slow down,
Releasing any tension or tightness in your brow.
Noticing the crown of your head.
Letting go of any tension in your scalp.
Aware of the back of your head,
Your neck,
Your throat.
Allowing your whole head and neck to be completely soft.
Letting go of any areas of tightness and releasing any tension or tightness in your shoulders.
Now allow that sense of softening and releasing to continue down past your shoulders,
Through your upper arms,
Elbows,
Forearms,
Your wrists,
The backs of your hands,
The palms of your hands.
Feeling your fingers all becoming heavy and relaxed.
Now feel into your chest.
Notice if you can feel your breath filling up your lungs and then releasing back out again.
Perhaps feeling the beat of your heart.
With your awareness on the heart center,
Notice if there are any emotions present.
Give yourself permission to feel whatever it is you're feeling.
Perhaps feeling the breath in your belly.
Notice if you're holding on to any tension or tightness in your belly.
And as best you can,
Try to let that go.
Guiding your awareness from your upper back,
Through your middle back,
And into your lower back.
Aware of your whole back.
Heavy and relaxed.
Moving your attention to your hips,
Your buttocks,
Aware of your pelvis,
Aware of any sensations that might be present in this area.
Now allow your attention to continue down into your thighs,
Knees,
Shins,
Past your ankles,
All the way down to the tops of your feet.
The soles of your feet.
Relaxing all of your toes.
Feeling your legs become heavy.
Releasing any tension or tightness.
Completely letting go.
Now feel your body as a whole.
A complete entity.
Feeling all of the sensations throughout your entire body.
Letting go of what's no longer needed.
Letting the whole body feel heavy and relaxed.
Feeling warm,
Peaceful,
Comfortable.
Continuing on for as long as you need.
When you feel ready,
Letting yourself slide into a deep,
Restful,
Restorative sleep.
