It's time to relax and now you can focus on getting deep night's rest.
Now you can let go of any responsibility or task or lingering thought that is going through your mind.
You can now feel that they are just melting away into the bed and your body is getting heavier and heavier.
You can now start observing your breath,
Your in-breath and your out-breath.
And notice as you breathe out,
Your body is getting heavier and heavier and you're sinking deeper into the bed.
And now we will go through all parts of the body to ensure that they are heavy enough.
So let's start from your feet.
Feel all the sensations in your feet.
Maybe tingling,
Maybe coldness.
And as you observe,
Feel them getting heavier and heavier.
Now take a look at your calves,
Feel them and observe how they are sinking deeper into the bed.
Now move to your thighs.
Notice how they feel.
Notice the sensations in your thighs.
As you breathe out,
You feel them getting heavier and heavier.
Now take a look to your belly.
Observe the rising and falling sensation of your breath.
And feel how it just melts away to the bed.
Now slowly move to your chest and how it moves to each of the breaths.
And notice how as you breathe out,
Melt all the tension away.
Now we move to your arms.
Feel both of your arms.
See what kind of sensations you can identify.
Maybe it's some tingling,
Maybe it's heat.
And as you observe them,
See how they are getting heavier and heavier.
Move on to your hands.
Do you notice any sensation that stands out?
And as you observe,
Feel that your hands are sinking deeper into the bed.
Focus on your neck and your head and your face.
You can feel your facial expressions soften,
Your jaw loosens,
Your tongue rests on the bottom of your mouth.
With each breath,
You feel the tension melt away from your face and your neck.
And you feel your whole head sinking deeper and deeper into the bed.
Now observe your belly.
Notice the sensations.
And you can observe your out-breaths.
And you will feel that each out-breath gets heavier and heavier.
In this heavy state,
Feel that you are drifting to sleep.
