Let's prepare our body for sleep.
Lying down on your bed,
Get comfortable and cozy,
Wrapping yourself in your blanket and covers,
So you can drift off,
Ready for sleep.
Notice any discomfort in your body.
Make any adjustments you need to,
So you're perfectly comfortable.
Settle and relax.
Your body fully supported as it sinks gently into the bed.
Warm and cozy,
You're ready for the journey.
Let's gently close the eyes.
In this liminal space,
We prepare the body and mind.
Together let's take three deep breaths.
A deep inhale and a long extended exhale.
Another deep breath in and a long extended breath out.
A deep breath in and a long slow breath out.
Now return to breathing naturally and normally,
However the flow of your breath is.
Inhale normally,
Exhale naturally.
We'll continue breathing naturally,
Allowing the breath to come as it is and flow naturally.
Bringing your awareness of the sensation of air flowing into your body.
The rise and fall of the belly.
As the air moves in and out.
Trying to breathe in any particular way.
Simply being aware of breathing.
Feeling the full weight of the body.
The full surrendering of the body.
Bringing your attention,
Moving very deliberately down the body,
Down the left leg,
All the way down to the left foot.
Resting our awareness on the toes of the left foot.
Noticing any sensations in the left foot.
Any tension or numbness,
Coolness,
Or no sensation at all.
Relaxing the left foot.
Allowing it to rest.
The feet moving us around all day.
Working for us all day.
Allowing it to relax.
The ball of your foot.
The arch.
The heel.
The front of the foot.
Bringing your attention up to the ankle.
Relaxing the ankle.
The shin.
The calf.
The knee.
The upper leg.
Relaxing the whole left leg.
Your left thigh.
Noticing any tension.
As you come over to the right side.
Bringing your attention down the right leg,
To the right foot,
To the right toes.
Feeling any sensation in the right toes.
Feeling the right foot.
Your feet that work so hard all day.
The ball of your foot.
The arch of your foot.
The heel.
The top of your foot.
The right ankle.
Bringing your attention to the right shin.
Relaxing the right calf.
The right knee.
The upper leg.
The right thigh.
Relaxing the right thigh.
If your mind wanders at any point,
Just come back to the place in the body where we are.
Bringing our awareness to the pelvis.
The groin.
The buttocks.
Feeling deep relaxation,
Surrendering our bodies.
Open.
Without tension.
With ease.
Moving our attention to the lower back.
Easing the lower back.
Allowing the lower back to dissolve beneath you.
Bringing our attention to the front of the torso.
The abdomen.
Relaxing the abdomen.
The stomach.
Be aware of your breath.
Bring awareness to your breath right here as your belly rises and falls.
Moving up the torso to the rib cage.
The lungs.
The heart.
Feeling the heart.
The rest of your heart.
Around to the middle and upper back.
Easing the back.
Allowing the back to fall and dissolve.
Coming up to the shoulders.
Easing the shoulders.
Allowing the shoulders to drip down.
Easing the shoulders.
Coming down the left arm.
All the way down to the fingers.
The fingers of the left hand.
Allowing the fingers to relax.
To loosen.
The tendons.
The knuckles.
The back of the hand.
The front of the hand.
Up to the wrist.
The forearm.
The left elbow.
The upper arm.
Releasing the whole arm.
Relaxing the whole arm.
Allowing the attention to move across the chest to the right shoulder.
Coming down the right arm.
Extending down to the fingers of the right hand.
Easing the fingers.
The knuckles.
The ligaments.
The palm of the hand.
The back of the hand.
Up to the wrist.
The right forearm.
The elbow.
The upper arm.
Moving the right arm as a whole.
Relaxing,
Easing the entire right arm.
Moving our attention up to the neck.
Easing the muscles of the neck.
From the shoulders up to the base of the head.
Coming to relax the jaw.
The chin.
The teeth.
The tongue.
The roof of the mouth.
The lips.
Relaxing all the muscles of the face.
The cheeks.
The nose.
The area around your eyes.
The eyes themselves.
Your forehead.
Coming around to the sides of your head.
Aware of your ears.
And to the extent possible,
Bringing your awareness to the brain inside your head.
Your incredible brain that will take you on an incredible journey.
Now,
Expanding your awareness to include your entire body again.
Moving from the top of the head down.
To include the neck.
The back.
The shoulders.
The arms.
The hips.
The thighs.
All the way down to the tips of your toes.
Awareness of this incredible body that moves you through life.
This body that will now come to rest.
To replenish.
Letting the day fade away.
Giving yourself permission to just let go.
Transitioning.
Moving to a deeper consciousness.
Open.
Welcoming to the journey that lies ahead.
Deep listening.
Coming into complete stillness now.
Complete stillness.
Feeling warm.
As you drift on into deep,
Restful replenishing,
Restorative sleep.
Sleep.
Sleep.
