Deep Sleep - Gentle Breathing & Relaxation (8 Hours)

A warm welcome to this calm and soothing sleep sanctuary.

This 8-hour track blends passive muscle relaxation (no effort required) with very gentle Buteyko breathing cues to support soft, quiet nasal breathing through the night. As the body unwinds and the breath settles, the nervous system can shift more fully into rest and repair.

Many people find that calmer, lighter breathing overnight supports improved blood flow and oxygen delivery, eases tension in the upper chest, and may help reduce symptoms of snoring and sleep apnoea. The body is given the conditions it needs to restore itself naturally.

You’re invited into a space of warmth and heaviness — jaw soft, shoulders loose, belly relaxed, arms and legs resting deeply. Nothing to achieve. Nothing to fix. Just a steady sense of calm, safety, and gentle support as you drift and remain asleep.

For best results, lie on your side or front in a cool, dark, well-ventilated room.

Music: Ethereal Allure by Amber Glow

Transcript

A warm welcome to this gentle breathing experience for deeper sleep.

Today we'll be breathing quietly,

Slowly and gently through the nose.

This supports healthier breathing throughout the night as the body naturally moves into a deep state of rest and repair.

This is an extended version of this track designed to loop throughout the night,

Supporting you as you drift into sleep,

While you're sleeping,

Or to get back to sleep.

So when you're ready,

Getting yourself set up in a cool,

Dark and calming space.

Taking all the time you need to settle in and get cosy,

Allowing your mouth to gently close to support soft,

Gentle breathing,

And if it feels right,

Bringing a gentle smile to your face,

Signalling to your nervous system that all is well.

And as you lie here,

Your body is already beginning to relax.

Muscles involved in sitting or standing begin to disengage,

As the weight of your body begins to sink down into the bed.

Your pillow taking the weight of your head,

The jaw beginning to soften,

The belly beginning to soften and relax.

And your body is breathing.

Your breath has been here quietly in the background all day.

You might feel the natural flow of your breathing in your nostrils,

Or gentle movements in the of the body,

Letting go of all control,

Letting the breath be soft,

Quiet and gentle.

And on each out-breath,

The body is sinking a little deeper into the bed,

As the muscles of the face begin to relax,

As the shoulders begin to soften,

As the arms become heavier and warmer,

As the hands and fingers let go of whatever they've been holding onto,

And as the body relaxes,

So too does the breath.

The breath becomes softer and slower,

And as the breathing naturally slows down,

The body becomes more and more relaxed,

The muscles across the upper chest relaxing,

Across the collarbones,

The pectoral muscles,

The small muscles between the ribs,

And the belly softening and relaxing,

Soft,

Loose and at ease,

Belly soft like jelly,

And on each out-breath,

The whole body relaxing a little bit more,

The pelvis becoming heavier,

The muscles in the buttocks and the upper legs beginning to release and let go,

The legs sinking deeper into the bed,

The breath naturally becoming slower and slower,

A gradual slowing down,

A gentle softening,

As the body unwinds,

As all of the muscles in the head and the face continue to soften,

Becoming loose and slack,

The arms and legs softening and relaxing,

The legs and feet releasing and letting go,

The in-breath soft and light,

The in-breath,

And on the out-breath,

The whole body releasing into the bed,

And the legs are warm,

The whole body is warm and there's nothing that you need to do nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And on each out-breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

Across the collarbones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

The belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And the breath continues to breathe the body,

The in-breath soft and long,

And on the out-breath,

The whole body releasing into the bed,

And the legs are warm,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

The jaw soft,

And the shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And on each out-breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

And as the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

And the body relaxing more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in-breath soft,

And the out-breath,

The whole body releasing into the bed,

Warm and heavy,

The legs are warm,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And the body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

And the muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

The belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The knees sinking downwards,

The legs resting more deeply,

The knees are softening,

And the feet,

The whole breath continues to breathe the body,

The in-breath soft and light,

And on the out-breath,

The whole body releasing into the bed,

The legs are warm,

The whole body is warm,

And there is nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft,

And the shoulders gently softening,

Breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

Across the collarbones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose,

And the feet are warm,

And the breath continues to breathe the body,

The in-breath soft and light,

And on the out-breath,

The whole body releasing into the bed,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

All soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

And on each out-breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

Soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in-breath soft,

And like out-breath,

The whole body releasing into the bed,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

Warm,

Soft,

And relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

The belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

Knees are softening,

Loose and slack,

And the feet,

The breath continues to breathe the body,

The in-breath soft and light,

The out-breath,

The whole body releasing into the bed,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go and releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

Across the collarbones,

And the belly is softening and relaxing,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

A warm breath continues to breathe the body,

The in-breath soft,

And the out-breath,

The whole body releasing into the bed,

The legs are warm,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

The body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

The hands and fingers letting go and releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

Across the collarbones,

And the belly is softening and relaxing,

The belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

The feet are warm,

And the breath continues to breathe the body,

The in-breath soft and light,

And on the out-breath,

The whole body releasing into the bed,

The legs are warm,

The whole body is relaxing,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

Between the ribs,

And the belly is softening and relaxing,

And a tease,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose,

And the feet are warm,

The breath continues to breathe the body,

Quiet and gentle,

The in-breath soft and light,

And on the out-breath,

The whole body releasing into the bed,

The legs are warm,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

Warm,

Soft,

And the shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And the body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The palms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

And the muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

Quiet and gentle,

The in-breath soft,

And on the out-breath,

The whole body releasing into the bed,

Warm and heavy,

The whole body,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

Soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And growing heavier,

And the hands and fingers,

Letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

And the feet are used to breathe the body,

The in-breath soft and light,

The out-breath,

The whole body releasing into the bed,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

Across the collarbones,

And the belly is softening and relaxing,

Loose and at ease,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in-breath soft,

And the out-breath,

The whole body releasing into the bed,

And the legs are warm,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

And the muscles across the upper chest are easing,

And letting go,

And across the collar bones,

Between the ribs,

And the belly is softening and relaxing,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

And the feet are warm,

And the breath continues to breathe the body,

The in-breath soft,

And the out-breath,

The whole body releasing into the bed,

The legs are warm,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

Warm,

Soft,

And the shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And the body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

Loose and slack,

And the feet are warm,

And the breath continues to breathe the body,

The in-breath soft,

And the out-breath,

The whole body releasing into the bed,

And the legs are warm,

And the whole body is warm,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

All soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

And on each out-breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

And the body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in-breath soft and light,

And on the out-breath,

The whole body releasing into the bed,

And the legs are warm,

And the whole body is soft,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

All soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

Breath,

And body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers,

Letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

And body relaxing more,

The muscles across the upper chest are easing,

And letting go,

And across the collarbones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in-breath soft and light,

And on the out-breath,

The whole body releasing into the bed,

Soft and heavy,

The legs are warm,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

The body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

And the body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

And a tease,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in-breath soft,

And the out-breath,

The whole body releasing into the bed,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The hips growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

Across the collarbones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

The belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are warm and relaxed,

The breath continues to breathe the body,

The in-breath soft and light,

And on the out-breath,

The whole body releasing into the bed,

The whole body,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet are warm,

The breath continues to breathe the body,

The in-breath soft and light,

And on the out-breath,

The whole body releasing into the bed,

And the legs are warm,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

The jaw soft,

And the shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

And gentle breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

Shoulders are softening,

Arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

And the body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

And a tease,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

A warmth continues to breathe the body,

The in-breath soft and light,

And on the out-breath,

The whole body releasing into the bed,

And the legs are warm,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing,

Letting go,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

The belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in-breath soft,

And the out-breath,

The whole body releasing into the bed,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

The whole breath continues to breathe the body,

Quiet and gentle,

The in-breath soft and light,

And on the out-breath,

The whole body releasing into the bed,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go and releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

The calves becoming loose,

And the feet,

The whole breath continues to breathe the body,

Quiet and gentle,

The in-breath soft and light,

The out-breath,

The whole body releasing into the bed,

The head warm and heavy,

The legs are warm and heavy,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

The body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

The hands and fingers letting go and releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

Across the collarbones,

And the belly is softening and relaxing,

The belly soft like jelly,

And on each out-breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

And the feet are warm,

And the breath continues to breathe the body,

Quiet and gentle,

The in-breath soft and long,

The whole body releasing into the bed,

The legs are warm and heavy,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers are letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

Between the ribs,

And the belly is softening and relaxing,

Soft,

Loose and at ease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And the breath continues to breathe the body,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

The legs are warm,

The whole body is warm,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

The belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

Becoming loose and slack,

And the feet,

A whole continues to breathe the body,

Quiet and gentle,

The in breath,

Soft,

And the out breath,

The whole body releasing into the bed,

The legs are warm,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

Warm,

Soft,

And relaxed,

Shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers,

Letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

Across the collar bones,

And the belly is softening and relaxing,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are wanting to breathe the body,

The in breath soft,

And like an out breath,

The whole body releasing into the bed,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely all by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose,

And a tease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

A warm breath continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

And the legs are warm and heavy,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

Breath,

And body sinking a little deeper into,

The muscles of the face are relaxing,

The shoulders are softening,

Spring heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

And the body relaxing more,

The muscles across the upper chest are easing,

And letting go,

And across the collar bones,

And the belly is softening and relaxing,

Loose and at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And the breath continues to breathe the body,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

And the legs are warm,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

And the body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The palms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

And loose and slack,

And the feet are warm,

And continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

And the legs are warm,

And the whole body is warm,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

Warm,

Soft,

And relaxing,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

And gentle breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing,

And letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in breath,

Soft,

And the out breath,

The whole body releasing into the bed,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

All soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Loose and at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

Loose and slack,

And the feet,

All continues to breathe the body,

The in breath,

Soft and light,

And on the out breath,

The whole body releasing into the bed,

Warm and heavy,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And the breath continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

And the legs are warm,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

Breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

Between the ribs,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And the breath continues to breathe the body,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

The legs are warm,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

Across the collarbones,

And the belly is softening and relaxing,

Soft,

Loose and at ease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are warmed,

Continues to breathe the body,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

The whole body is warm,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

And on each out breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

And the body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And it continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

And heavy,

And the legs are warm,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

And gentle breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers are letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

And body relaxing more and more,

And muscles across the upper chest are easing and letting go,

And across the collar bones,

Belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in breath soft and long,

And on the out breath,

The whole body releasing into the bed,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

All soft,

And the shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

Breath,

And body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

And across the collarbones,

Between the ribs and the belly is softening and relaxing,

And a tease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And the breath continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

And the legs are warm,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

And the breath flowing freely,

All by itself,

And gentle,

And the body sinking a little deeper into the muscles of the face,

The arms are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

And the muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose,

And a tease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose,

And the feet,

The breath continues to breathe the body,

The in breath,

Soft,

And the out breath,

The whole body releasing into the bed,

And the legs are warm,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

Shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The palms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

Across the collar bones,

Between the ribs,

And the belly is softening and relaxing,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are always to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

The legs are warm,

The whole body is warm,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

Warm,

Soft,

And relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

Breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

The belly is softening and relaxing,

Soft,

Loose,

And at ease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

Quiet and gentle,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

Across the collar bones,

And the belly is softening and relaxing,

Loose and at ease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose and at ease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are warm,

As it continues to breathe the body,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The palms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing,

And letting go,

And across the collar bones,

And the belly is softening and relaxing,

And a tease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And the breath continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

And heavy,

And the legs are warm,

The whole body is warm,

And heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

Warm,

Soft,

And relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

Breath,

And body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer,

And slower,

The body relaxing more,

The muscles across the upper chest are easing,

And letting go,

Across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

And the feet are warm,

And the breath continues to breathe the body,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

Warm and heavy,

And the legs are warm,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft,

And the shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing,

And letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose,

And at belly,

Soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in breath,

Soft,

And long,

And on the out breath,

The whole body releasing into the bed,

Soft,

And long,

And heavy,

And the legs are warm,

And the whole body is relaxing,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

All soft,

And the shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

And gentle breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer,

And slower,

The body relaxing more,

The muscles across the upper chest are easing,

And letting go,

And across the collar bones,

Between the ribs,

Belly is softening,

And relaxing,

Soft,

Loose,

And a belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in breath,

Soft,

And the out breath,

The whole body releasing into the bed,

Soft,

And heavy,

The whole body is warm,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The shoulders gently softening,

And the body is breathing gently,

And quietly,

In the background,

And breath flowing freely,

All by itself,

And gentle,

Breath,

And body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer,

And slower,

The body relaxing more,

And more,

The muscles across the upper chest are easing,

And letting go,

And across the collar bones,

And the belly is softening,

And relaxing,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

Loose and slack,

And the feet are wanting to breathe the body,

Quiet,

And gentle,

The in breath,

Soft,

And light,

And on the out breath,

The whole body releasing into the bed,

The whole body is warm,

And heavy,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

The jaw soft,

And the shoulders gently softening,

And the body is breathing gently,

And quietly in the background,

The breath flowing freely,

All by itself,

Slow breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer,

And slower,

The body relaxing more,

And more,

The muscles across the upper chest are easing,

And letting go,

And across the collar bones,

And the belly is softening,

And relaxing,

And a tease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

The calves becoming loose,

And slack,

And the feet are warm,

And the breath continues to breathe the body,

The breath soft,

And long,

The whole body releasing into the bed,

The legs are warm,

The whole body is warm,

And heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently,

And quiet,

The breath flowing freely,

All by itself,

And on each out breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer,

And slower,

And the body relaxing more,

The muscles across the upper chest are easing,

And letting go,

And across the collar bones,

And the belly is softening,

And relaxing,

Loose,

And at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

Sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose,

And the feet,

The breath continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

And the legs are warm,

The whole body is warm,

And heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft,

And relaxed,

The shoulders gently softening,

And the body is breathing gently,

And quietly in the background,

And the breath flowing freely,

All by itself,

And the body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer,

And slower,

The body relaxing more,

The muscles across the upper chest are easing,

And letting go,

And across the collar bones,

Between the ribs,

And the belly is softening,

And relaxing,

And a tease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And the breath continues to breathe the body,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

The whole body is warm,

And heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

And on each out breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

And the feet,

All continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

The legs are warm,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

Warm,

Soft,

And relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers,

Letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing,

And letting go,

And across the collar bones,

And the belly is softening and relaxing,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

Continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft,

The shoulders gently softening,

The body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And on each out breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing,

Letting go,

And the belly is softening and relaxing,

Soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And the breath continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

The legs are warm and heavy,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

The shoulders are softening,

And the body is breathing gently and quietly in the background,

And the breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

And the muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Loose and at ease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose,

And the feet are warm,

And the breath continues to breathe the body,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

The legs are warm,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go and releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

Across the collar bones,

Between the ribs,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

Loose and slack,

And the feet are warm,

The breath continues to breathe the body,

The in breath soft and light,

The out breath the whole body releasing into the bed,

The legs are warm,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

All soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

The belly is softening and relaxing,

Soft blue belly,

Soft like jelly,

And on each out breath the whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

A warmth continues to breathe the body,

The in breath soft,

And the out breath the whole body releasing into the bed,

Soft,

Warm and heavy,

And the legs are warm,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

And the head is releasing down into the pillow,

All soft,

And the shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

And the body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

And a tease,

The belly is soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

And the feet,

All continues to breathe the body,

The in breath,

Soft,

And on the out breath,

The whole body releasing into the bed,

Warm and heavy,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

Breath,

And body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

Between the ribs,

And the belly is softening and relaxing,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And the breath continues to breathe,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose and at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

The whole breath continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

Breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

And the muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet are warm,

Continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

Warm and heavy,

The whole body is relaxing,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

All soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

And on each out breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

Across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose,

And at ease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet are warm,

And continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

Soft,

Warm,

And heavy,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

Warm,

Soft,

And relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose belly,

Soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in breath,

Soft,

And like out breath,

The whole body releasing into the bed,

The whole body is warm,

And heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet are warm,

The breath continues to breathe the body,

The in breath soft and light,

And on the out breath,

The whole body releasing into the bed,

Warm and heavy,

The legs are warm,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

Breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The hips growing heavier,

And the hands and fingers letting go and releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

And the muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose and at ease,

The belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

The breath continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

The legs are warm,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly,

The breath flowing freely,

All by itself,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

The arms growing heavier,

And the hands and fingers letting go and releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

The in breath soft,

And the out breath,

The whole body releasing into the bed,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

The jaw soft and relaxed,

The shoulders gently softening,

Body is breathing gently and quietly in the background,

And breath flowing freely,

All by itself,

And gentle breath,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

And the hands and fingers letting go and releasing,

As the body relaxes,

So too does the breath,

And the breath becoming softer and slower,

The body relaxing more and more,

The muscles across the upper chest are easing and letting go,

And across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose and at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

Legs resting more deeply,

Knees are softening,

The calves becoming loose and slack,

And the feet,

All continues to breathe the body,

Quiet and gentle,

The in breath soft and long,

And on the out breath,

The whole body releasing into the bed,

Soft,

Long and heavy,

The whole body is warm,

And there's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,

The head is releasing down into the pillow,

All soft and relaxed,

The shoulders gently softening,

And the body is breathing gently and quietly in the background,

The breath flowing freely,

All by itself,

And gentle,

The body sinking a little deeper into the bed,

The muscles of the face are relaxing,

The shoulders are softening,

Growing heavier,

And the hands and fingers letting go,

And releasing,

As the body relaxes,

So too does the breath,

The breath becoming softer and slower,

The body relaxing more,

The muscles across the upper chest are easing and letting go,

Across the collar bones,

And the belly is softening and relaxing,

Soft,

Loose and at ease,

Belly soft like jelly,

And on each out breath,

The whole body is relaxing a little bit more,

The pelvis becoming heavier,

The hips releasing into the bed,

The thighs sinking downwards,

The legs resting more deeply,

The knees are softening,

Feeling loose and slack,

And the feet,

All continues to breathe the body,

Quiet and gentle,

The in breath soft and light,

And on each out breath,

The whole body releasing into the bed,

Warm and heavy,

The whole body is warm and heavy,

There's nothing that you need to do,

Nothing that you need to achieve,

It's enough just to lie here,