Welcome,
Ensure you are comfortable and well supported,
Take a long slow exhale and allow your lungs to fill easily and naturally with air again,
Repeat this rhythm a few times,
Allow your body to find a comfortable position,
Give yourself completely to your bed,
Allow it to support and cradle you while you rest,
I invite you to take 3 rhythmic breaths,
Bring your attention to the crown of your head and your scalp,
Notice if there is any gripping or tension in your scalp,
Just let your head and your scalp relax,
Just letting your skin rest effortlessly and beautifully and allow all tension to flow away,
Gently bring your attention to your eyes,
Notice even as they are closed,
If you are holding any tension around your eyes,
Your eye socket or your eyebrows,
Whilst keeping your eyes closed,
You can gently move your eyes to allow any tension to flow away,
Find the most comfortable position for your eyes and your eyebrows,
Find the spot where you can hold them effortlessly and there is no tension anywhere around your eyes or in your forehead,
Please bring your attention to your ears and your throat,
Gently wiggle your ears and let your throat relax,
Letting go of any tension,
Letting it all just flow away,
Feel the ease and peace in your fully relaxed face,
Please gently bring your attention to your nose,
Your sinuses and your cheeks,
Gently wiggle your sinuses,
Cheeks and nose and just let any tension flow away,
Notice the way the nostrils flare as you breathe in and just feel them relax as you breathe out,
Notice how the air flows effortlessly through your nose and into your lungs to feed your body as you rest,
Rest easily knowing your body is looking after you whilst you sleep,
Find a gentle pace and rhythm for your breath as you relax,
Your breath will naturally slow down as you become more sleepy,
Now I'd like you to pay attention to your jaw,
In small moves just gently open your mouth and move your lower jaw up and down and gently from side to side,
Let any tension flow out of your jaw and notice the position where your jaw rests effortlessly,
Notice the correspondingly comfortable place for your tongue,
Just find whatever is right for you,
Find that spot where your tongue and jaw effortlessly rests and allow all tension from your jaw to flow away,
I invite you to bring your attention to your neck,
Ever so gently ease your head from side to side in tiny moves,
Find the position that your head is most comfortable in and let all of the tension flow out of your neck and out of your head,
Give your neck and head to your pillow or your support,
Let that support take the full weight of your head and your neck,
Just let go of any sense of holding on and allow yourself to be fully supported,
Notice your head is fully supported by the bed,
You are supported and held by your bed,
You are cradled supported and held kindly,
Gently,
Securely,
Now I invite you to bring your attention to your shoulders and your upper back,
Just gently lift your shoulders towards your head,
Raise them ever so gently and then let them go,
Now gently curl your shoulders forwards,
Lightly stretching your upper back,
A gentle stretch,
Allowing all tension to flow away,
Give your shoulders and your upper back to the bed,
Allowing them to rest effortlessly with ease,
Please gently bring your attention to your upper arm,
Gently flex the bicep and tricep and as you release each muscle,
Let go of any tension,
Gently balance the muscle at the front and the back of the arm and find the position for your upper arm that's most relaxed for you,
Let all the tension flow out of your upper arm such that your shoulders and your arm just rest easily on the bed,
Gently bring your attention to your forearms,
Gently move your hands and your wrists to softly flex your forearm muscles,
Allow all the tension to flow out and give your forearms to your bed,
Now bring your attention to your heart and your upper chest,
Notice how they move and feel as you breathe in and breathe out,
With every exhale let any tension or stress flow away from your heart and away from your chest and with every breath in,
Breathe in ease,
Safety and peace,
Now bring your attention to your solar plexus and your ribs,
Notice your ribs at the front and the back move as you breathe rhythmically in and out,
Allow them to expand as you breathe in and let them gently move closer together as you breathe out,
Letting all tension flow out of your solar plexus and ribs,
As you breathe in notice how your belly expands,
Allow the expansion to be easy and without effort,
Notice how any tension flows away from your stomach and your back as you breathe out and as the stomach gently falls back towards the spine,
Notice how the relaxation increases as you breathe out long and slow,
Just letting go of any tension in the middle of your torso as you allow your breath to find its natural rhythm,
Please bring your attention to your gut and your lower back,
Give your stomach muscles a gentle squeeze and allow your back to flex and stretch gently,
Let go of any tension as you let them return to the position that's most comfortable for you,
Now just notice your glutes,
The large muscles of the bottom,
Just give them a gentle squeeze and then let them relax fully,
Notice if you are holding any tension in your glutes and just let that go,
Let your glutes sink into your bed,
Really give them to your bed to hold and let any tension flow away as your bed holds your glutes effortlessly,
I invite you to notice if you're holding any tension across the front of the pelvis or in your pelvic floor,
Just gently notice as you breathe out long and slow and just let go of any tension in the area,
Just let it flow away,
Now bring your attention to your quads and hamstrings,
The muscles on the front and back of your upper leg,
Gently squeeze them and let them go again and find the position of your leg that's most comfortable for you,
Where both muscles on the front and the back feel most relaxed,
Letting go of all tension and just letting your upper leg rest and be held by your bed,
Now bring your attention to your calf muscles,
Gently flex your calf muscles by pointing your feet up and down,
Find the spot where your calf muscles feel most relaxed and let them rest now gently place your attention on your ankles,
Kindly rotate your ankles,
Gently move them side to side and let any tension flow away,
Now pay kind attention to the arches of your feet,
Squeeze them gently by curling your toes and just squeeze them gently and let go,
Now gently release the squeeze and stretch the arches of your feet by lifting your toes up and release,
Let any tension in your toes just flow away and let go of your toes and the arches of your feet as fully as possible and just let them relax,
Holding no tension whatsoever in them,
Now notice how the lower half of your body is now being fully supported by your bed,
Cradled,
Supported,
Held whilst your lower body just relaxes deeply and fully,
Now notice how your head,
Torso,
Arms and legs are fully supported by the bed,
You are held with ease and no effort on your part whatsoever,
Now feel how the bed is fully supporting your entire body,
From your head to your toes,
And just let your muscles rest effortlessly and beautifully and allow all tension to flow away,
Your body is so well supported,
It feels incredibly heavy,
There is no effort involved in holding it whatsoever,
As you are cradled,
Supported and held by your bed,
Finally just bring your attention to your breath,
Just notice the easy rhythm of your breath,
And notice the effortless way your body supports you as you rest,
May you sleep deeply,
Peacefully and with ease,
Good night,
Sleep well,
Trust in your body and let it rest as you sleep deeply.
