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.
To prepare our bodies,
We're going to first do three tension holds.
Just follow the instruction.
We're going to tense all the muscles in the body.
Every muscle in the body,
From head to toe.
All at once.
We're going to hold it for five seconds,
As tightly as possible.
And then,
We're going to immediately release the tension.
Let's do this together now.
Three times.
Here we go.
Tense the entire body,
From head to toe.
Hold it.
Hold it.
Hold it.
And release.
Relaxing the body.
And again.
Tense the entire body,
All the muscles,
From head to toe.
And hold.
And hold.
Hold.
And release.
Relaxing the body.
One more.
Tense the entire body,
All the muscles,
Your entire body.
Contracting,
Contracting.
Hold.
Release.
Relaxing the entire body,
From head to toe.
Surrendering into your bed.
Relaxing all the muscles.
Allowing the nervous system to just relax.
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.
Another 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.
Right left right left right left right left.
Listen and match the sound.
Right left right left right left right left right.
We're going to continue this tapping for the next couple of minutes.
One moment for 4 and two for 3.
Maintain this pace.
Feeling this rhythm.
Preparing the body.
Now begin to slow down the tapping.
Slow down the rate of tapping.
Just 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.
As you gently drift off into sleep.
As you gently drift off into sleep.
As you gently drift off into sleep.
As you gently drift off into sleep.
As you gently drift off into sleep.
As you gently drift off into sleep.
