Make yourself comfortable now,
Lying in your bed,
Keeping your eyes open for now,
Looking upwards,
Connecting into your breath,
Slowly inhaling and exhaling,
Noticing the gentle rise and fall of your chest as you start to let go of your day,
Connecting into this space,
This present moment,
Because right now nothing else matters apart from lying in your comfortable,
Cosy bed,
Knowing that very soon you'll be drifting off into a deep and peaceful night's sleep.
As you continue looking up into the darkness,
I want you to imagine you are looking into the night sky.
You start to picture lots of shiny,
Bright stars on the black canvas of the night sky.
You sense and see it's such a clear and peaceful night up there.
Just keep your eyes open as you resist closing them for just a little longer.
Your eyes are feeling so relaxed,
Becoming heavy,
Droopy,
Drowsy.
As you keep imagining the bright stars above you,
It's so peaceful,
So calming.
Your mind and body are so very,
Very relaxed.
As you now slowly close your eyes all the way down,
Just keeping the stars in your mind's eye,
Just letting go,
Getting ready for a deep and replenishing night's sleep.
Coming back to your breathing as it becomes deep and slow,
Slow and steady.
As you take one more look at the stars,
Knowing that they will be watching over you all through the night.
As you sleep deeply,
Soundly and peacefully until your wake up call in the morning.
Every nerve,
Every muscle in your body is letting go,
Becoming softer,
Lighter,
Looser.
You can feel your body becoming heavier and heavier into your bed as it holds you,
Supports you,
Nourishes you.
Your pillow feels so comfortable,
Supporting your head.
Your neck muscles and shoulders relax,
Loosening,
Softening.
Your bed covers are lightly touching you,
Keeping you warm and safe.
You imagine now that you are going to be stepping down 10 steps.
And with each step you take,
You'll become more and more relaxed,
Going deeper and deeper into your inner world,
Deeper into your sleep state that will give you deep cellular regeneration.
So all you need to do is listen to my voice as I guide you down these steps.
While at any time you can drift off into a deep and restorative night's sleep.
As my voice just tails off and disappears in the background.
And every time you take another step and hear the words go deeper,
You will drift deeper and deeper into this nourishing,
Healing sleep.
You are now moving slowly down onto step 10,
Feeling so comfortable,
So cozy,
Lying in your bed.
You are taking step nine.
Your head is getting heavier and heavier into the pillow.
You are taking step eight.
You feel your chest expand as you breathe in and out,
As your heartbeat slows down.
You are taking step seven.
All of your upper body now feels free of tension.
Your upper back and all the way down to the bottom of your spine is easing,
Feeling softer,
Lighter,
Looser.
You are taking step six.
Your pelvis,
Hips,
And all the way through your thighs,
Down to your lower legs are relaxing,
Releasing from all and any held tensions as your bed holds you,
Supports you.
You are taking step five.
Your feet start to relax from the ball of your foot to the arch,
To the arch,
All the way up to the heel,
And every toe relaxes.
You are taking step four.
Your whole body is feeling free.
Every nerve,
Every muscle has let go,
Just surrendering your mind and body completely now.
You are taking step three.
Breathing into any area of your body that may still be holding tension.
Feel it dissolving,
Dissipating.
You are taking step two.
You are now so very relaxed,
So calm.
You feel a light floating sensation almost,
As you drift deeper and deeper down.
You are taking step one.
You now feel so free,
So at ease.
You feel so grateful to be sleeping in your bed.
The darkness of the room,
The quiet,
This perfect place for you to have a deep and peaceful night's sleep,
A deep,
Uninterrupted,
Long sleep,
Allowing your mind and body to regenerate,
Replenish,
And renew.
And when you wake up in the morning,
You will feel fully refreshed,
Invigorated,
And energized,
Ready for the day.
But right now,
All you have to do is fully let go,
As sleep is coming to you.
Sleep is wrapping itself around you.
So just going deeper and deeper down,
Deeper into your inner world,
Allowing your body to rest and nourish in this healing state that surrounds you now.
The everyday world has now faded further and further away.
The stars stay watching over you all through the night,
As you drift deeper and deeper into sleep,
Into a restorative night's sleep.
The stars are watching over you all through the night,
Restoring you,
Nourishing you,
Healing you,
Drifting down,
All the way down,
Into a beautiful night's sleep.
