Making your way into a comfortable position,
Lying down,
Your legs extended long,
Arms resting,
Wherever feels natural and normal.
Taking any movement or adjustment so that you can be as comfortable as possible and then settling into stillness.
If you haven't already,
Gently closing down your eyes,
Allow your body to melt into the embrace of the surfaces beneath you.
Gently breathing in and out,
Allowing yourself to start to settle down,
Quieten down,
Your body softening a little deeper down.
As you start to unravel from your day,
Giving yourself permission to lean into the heaviness that you feel as your whole body starts to relax.
And from this place of stillness and silence,
Start to imagine yourself standing at the top of a long beautiful staircase.
There are 10 steps leading all the way down and although you can't see the bottom of the stairs from here,
You somehow know that there is a soothing peaceful place waiting at the bottom of the stairs just for you.
Knowing that these are the steps that will lead you deep into dream time and take you into a wonderful feeling,
Calm,
Comfort,
Deep relaxation.
And in a moment I'll start to guide you down and down and down,
Stepping deeper and deeper and deeper down into this wonderful,
Calm,
Comforting feeling.
The deeper you go,
The more comfortable and relaxed you'll become.
So when you're ready,
Imagine yourself gently placing your hand on the banister as you begin to slowly descend the stairs as I count them off from 10 to 1.
10,
You step onto the first step down,
Deeper and deeper into relaxation.
9,
Deeper still,
Feeling so comfortable,
Heavy,
Relaxed.
8,
Feeling so peaceful now,
Quiet,
Still.
7,
Down and down the steps you go.
6,
Your whole body deeply relaxed,
Feeling so heavy,
So calm.
5,
Deeper and deeper down,
So peaceful,
So relaxed.
4,
Feeling very peaceful,
Very calm.
3,
Your arm,
Your legs,
Feeling heavy and relaxed.
2,
Almost at the bottom now,
Just one more step to go.
1,
Going deeper and deeper down,
Down towards sleep.
0,
Moving out into an empty,
Blank space as you allow the stairs and the happenings of your day to start to melt away,
Out of focus,
Allowing your mind to be empty,
Not having to do anything at all.
You don't have to think or listen,
Simply enjoying this beautiful feeling of deep,
Deep relaxation,
Allowing the feeling of relaxation to travel throughout your whole body,
Softening through your face,
Neck,
Shoulders,
Softening through your arm and your legs,
Feeling so deeply relaxed.
The top of your head,
All the way down to the tips of your toes,
Every nerve,
Every cell,
Every fiber of your body is deeply and comfortably relaxed,
Knowing that there's nothing else you need to do,
Nowhere else you need to be,
Simply simply savoring the experience of this beautiful feeling,
Feeling calm,
Heavy,
Peaceful,
Comfortable,
Deeply relaxed,
Quiet,
Still,
Allowing yourself to drift into sleep,
A deep,
Peaceful sleep,
Sliding into sleep.
