Allow your body to find a comfortable position.
I invite you to take three easy rhythmic breaths and give yourself completely to your bed or wherever you are sleeping right now.
Allow it to support and cradle you.
It's got you.
Just let it do its thing while you rest.
I invite you to offer gratitude to your bed for holding and supporting you whilst you sleep.
Simply say thank you.
And let's thank our home and the room that you are in for keeping us safe,
Dry and at the perfect temperature for sleep.
Thank you.
I invite you to bring your attention to your toes and just squeeze them gently and let go.
Let any tension in your toes just flow away.
And now just pay kind attention to the arches of your feet.
Just squeeze them gently by curling your toes.
Now gently release the squeeze and stretch the arches of your feet by lifting your toes up.
And release.
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 gently place your attention on your ankles.
Just kindly rotate your ankles,
Gently move them side to side and just let any tension flow away.
And 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 just let them rest here.
Now bring your attention to your quads and hamstrings,
The muscles on the front and back of your upper leg.
Just 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 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 and your legs effortlessly.
I invite you to notice if you are 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 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.
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.
And let go of any tension as you let them return to the position that is most comfortable for you.
As you breathe in,
Notice how your belly expands.
Allow the expansion to be easy and without over 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.
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 just let them gently move closer together as you breathe out.
Letting all tension flow out of your solar plexus and ribs.
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,
Just breathe in ease,
Safety and peace.
Now I invite you to bring your attention to your shoulders,
Your upper back and the back of your neck.
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.
So that no weight is on your neck,
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 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.
We often forget about these muscles,
But they can hold a lot of tension.
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 to cradle.
Gently bring your attention to the palm of your hand and your fingers and your fingertips.
Please squeeze your fingers into your palm,
Making a gentle fist and then slowly let go.
And then gently stretch your fingers and your thumb out straight.
And easily let them return to an effortless position.
Allow all the tension to flow out of your palm and your fingers.
Let your hand and fingers just rest and give the weight of the back of your hands to the bed.
I invite you to bring your attention to your neck.
Ever so gently just ease your head from side to side in tiny moves.
Next,
You may wish to move your head up and down a little.
Just 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.
You are cradled,
Supported and held by your bed.
Notice how your head,
Torso,
Arms and legs are now fully supported by the bed.
You are just held with ease and no effort on your part whatsoever.
You are cradled,
Supported and held by your bed.
Kindly,
Gently,
Securely.
Now I would 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.
This may be lightly on the roof of your mouth or on the base of your jaw or somewhere in the middle.
Just find whatever is right for you.
Find that spot where your tongue and jaw just effortlessly rests and allow all tension from the back of your jaw to flow away.
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.
Just 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.
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.
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.
Just 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 a spot where you can hold them effortlessly and there is no tension anywhere around your eyes or in your forehead.
Feel the ease and peace in your fully relaxed face.
Now I invite you to 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 that go so that your scalp and face relax,
Just letting your muscles in your skin rest effortlessly and beautifully and allow all tension to flow away.
Now feel how the bed is fully supporting your entire body,
From your head to your toes,
Supporting your legs,
Your pelvis,
Your torso,
Your shoulders,
Your neck,
Your arms and your hands.
Your head and heart are fully supported by the bed.
Your body is so well supported,
It feels incredibly light yet incredibly heavy simultaneously,
As 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.
Rest in your body and let it rest as you sleep deeply.
Good night,
Sleep well.
May you sleep deeply,
Peacefully and with ease.
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