Let's prepare ourselves for sleep.
We'll begin by coming into a comfortable,
Lying down position in our bed.
Laying on your back,
Make any adjustments to your body so you're as comfortable as possible.
Make sure you feel comfortable and cozy.
Imagine yourself with your sheets and blanket,
Preparing for a blissful night's sleep.
Allowing your body to settle in and relax.
Giving yourself permission to let go.
To let go of the day.
Preparing for sleep.
This special time,
Just for you.
We're going to prepare our nervous systems for tonight's sleep.
When you're ready,
Let's gently close the eyes.
Allow your breath to be natural and normal,
However it is.
Allowing the day to fade away.
Making room,
Making space for sleep.
Surrendering to the music.
Deep listening.
Now let's take three deep breaths together.
A deep inhale and a long extended exhale.
Another deep breath in and a long extended breath out.
A breath in and a long slow breath out.
Now just allow your breath to return to its normal,
Natural pace.
However it is,
Just the way it is.
Lying on your back,
We're going to begin tapping with our hands.
Your hands can be by your side,
Tapping on your thighs.
Or,
If you're more comfortable,
You can have your hands gently tapping on your chest.
We're going to begin tapping to the sound of the pulse that you hear.
Once with the right and once with the left,
Back and forth.
It's about two taps per second.
Let's begin together.
Begin and match the sound.
We're going to continue this tapping for the next couple of minutes.
All right.
Maintain this pace.
Keeping this rhythm.
Preparing the body.
Now begin to slow down the tapping.
Slow down the rate of tapping.
Listen to the sound and match the sound with your tapping.
A little bit slower.
And a little bit slower.
Slowing it down a little more.
Slowing it down a little bit more.
Slowing it down until your hands come to rest.
Allowing your hands to just fall to the side.
Opening this portal to beautiful dreams,
Endless possibility,
And deep rest.
Surrendering your whole body.
As you gently drift off into sleep.
