Finding a comfortable position and starting to relax your body,
Making sure that your space,
Your pillow and your covers are just as you like them to be.
Letting your bed carry your weight and softening your joints,
Your muscles and any place within your body that you're holding onto tension.
And now we'll do a few short rounds of gentle box breathing.
Breathing in for two counts,
Not too deep,
Hold for two,
Exhale for two,
Hold for two.
Breathing in,
One,
Two,
Hold,
One,
Two.
Breathing out,
One,
Two,
Hold,
One,
Two.
Breathing in,
One,
Two,
Hold,
One,
Two.
Breathing out,
One,
Two,
Hold,
One,
Two.
Breathing in this way helps your body to understand that you are safe and prepares your nervous system to relax and to sleep.
Doing one more round,
Breathing in,
One,
Two,
Hold,
One,
Two.
Breathing out,
One,
Two,
Hold,
One,
Two.
Now just letting your breathing return to a natural pace.
Feeling relaxed and soft throughout your entire body.
Feeling appreciative for your bed,
Your body and for this opportunity to rest.
Sending a golden soothing light all around your body and as this light washes gently over each part of your body,
It relaxes that part even more,
Preparing you to fall into a deep sleep.
Feeling that golden light all around your legs,
Your arms,
Torso,
Your neck and your head.
Breathing softly,
Feeling so warm,
Comfortable and relaxed.
Visualizing yourself now on a sandy path through the soft low sand dunes weaving towards the beach.
Noticing the small shrubs and the dune flowers that grow here.
Appreciating the presence of plants along this sandy path.
As you reach the top of the final sand dune,
You catch a glimpse of the ocean.
The waves are gently rolling in and the fresh breeze is comforting and relaxing.
As you make your way down the soft powdery sand,
You feel completely safe and at ease.
Like you are returning home to a familiar place.
Ahead of you,
At the water's edge,
You can see a small wooden jetty with a beautifully decorated gondola boat tied to the end.
As you approach the shore,
You look down and notice beautiful shells and rocks in the firm moist sand underneath you.
If you see a particular shell or rock that feels special to you,
Pick it up and bring it along with you for your journey into sleep.
When you reach the shore,
Letting the next gentle wave wash over your feet,
Grounding you,
Relaxing you,
Making you feel completely at peace.
Making your way now to the small wooden jetty.
As you walk out,
You see the gondola style boat awaiting you.
The boat is filled with soft,
Comfortable cushions and blankets.
This gondola is a safe and magical boat that will help you drift into sleep,
Ensuring that you are calm,
Protected and content as you float out to sea.
Snuggling down into the boat now and getting yourself comfortable.
Snuggling down into the soft cushions and feeling the boat magically release from the jetty now,
Knowing that you are safe and protected on this ocean journey into sleep.
The ocean is calm and the gondola just glides peacefully along.
You see a bird flying overhead and notice that the sun is setting,
Leaving the perfect balance between darkness and colourful sunset glow to fall asleep.
Feeling soft in your body now,
Weightless,
Free,
Offering up any thoughts or worries to the ocean all around you.
Letting go of anything that does not serve your goal right now,
Which is to drift peacefully into a deep sleep.
There's nothing left for you to do now,
Letting your body go completely soft,
Feeling supported by this magical boat,
Drifting along calm ocean,
Allowing sleep to come for you now.
