Welcome to this simple practice for sleep.
I'm Victoria and I'll be your guide tonight.
We'll begin by settling in and getting really comfortable.
Putting your phone down,
Laying down in your bed,
Wiggling or moving so that you really feel like you can rest and be at ease.
Before you close your eyes,
Take a second to just access your sense of safety by looking around your room,
Noticing the door,
Noticing the windows,
Noticing the ceiling.
And then when you feel comfortable,
You feel safe.
You feel ready to rest.
I invite you to allow your eyes to close.
We'll begin by just taking some deep breaths,
Breathing in through the nose and out through the mouth.
In through the nose,
Out through the mouth.
Continuing on at your own pace,
Just letting yourself settle as you focus on the deep breath in and the slow breath out.
You might notice that your mind begins to wonder or feels really active as you start to settle.
And as part of this practice,
We're not trying to stop our thoughts.
We're just giving them an invitation to rest.
As we consciously place our awareness on the breath.
Deep breath in,
Slow breath out.
And if it helps,
You can begin to count.
The breath as they slow and as they deep breath in,
Slow breath out.
Deep breath as they slow and as they deep in,
Counting in one and out two.
Deep breath in,
Counting one.
Slow breath out,
Counting two.
One,
Two.
One,
Two.
Continuing on at your own pace,
Counting the breath.
Just feeling the deep breath in and the slow breath out.
As your mind begins to settle,
You can invite in more ease into your body.
You focused on your breath.
Now you can tune your awareness into your feet and just feel whatever sensations are there.
Where you're making contact with the bed.
Just the feeling of socks,
If you have any on.
The weight of the blanket over your toes.
Warmth or coolness.
Lingling vibration.
Just being with your feet.
Allowing whatever is there to be there.
Allowing whatever thoughts come to be there.
Allowing any emotions that arise to just exist.
There's nothing to do.
There's no problem to solve.
There's nothing to accomplish.
You're just allowing rest and ease to flow through your body,
Through each breath.
Sinking deeper into relaxation.
And remembering the truth of who you are.
I am kind.
I am peaceful.
I am successful.
I am compassionate.
I am happy.
I am in perfect health.
I am radiant.
I live on purpose.
I give love freely.
I receive love openly.
I am a being of unconditional love.
My nature is to love and be loved.
Letting these affirmations sink into your deep subconscious mind.
And staying anchored into the breath,
Into the body for as long as you need.
And when you're ready,
Drifting sweetly to sleep.
