Lying in your bed,
Allowing your body to get as comfortable as possible.
Making any last adjustments to your body,
The blankets and the pillows.
Taking a deep breath,
Allowing the body to sink into the support of the bed on the exhale.
Can you feel the support of the bed beneath you?
Can you sense the softness of the sheets beneath you?
Can you sense the warmth of the blankets on top of you?
Settled in now,
Feeling safe,
Warm and comfortable.
I invite you to gently close down your eyes,
If you haven't already.
Allow your breath to be slow,
Signaling the mind and body that it is time for sleep.
Gently do a body scan with your mind,
Starting at the top of your head,
Working your way down,
Across your face,
Over your shoulders,
Down your arms,
Over your chest and torso,
Your belly,
Your hips,
Your thighs,
Your knees,
Your shins,
Your ankles,
Your toes,
Finally coming down to your feet.
Were there any areas of tension,
Tightness,
Constriction,
Holding,
Grasping,
Flexing,
Or rigidness?
If so,
I invite you to bring your attention to that area.
Bring breath to that area.
On the exhale,
Release the tension,
The tightness,
Or the soreness,
Allowing your body to feel as relaxed,
As safe,
And as comfortable as possible.
On the exhale,
Bringing your attention to your breath,
Taking in slow breaths,
Letting out slow breaths,
Breathing calmly and peacefully,
Bringing relaxation and comfort to your mind and body,
Preparing it for a good night's rest.
Allow your mind to quiet,
Letting go of thoughts of the day with each exhale,
Letting go of thoughts of tomorrow with each exhale.
Continue to keep breathing slowly,
Peacefully,
Comfortably.
Your mind is tired,
Your body is tired,
You're ready for a good night's rest.
Your mind deserves it,
Your body deserves it,
You deserve it.
The mind works so hard for you,
Each and every second of the day.
Your body works incredibly hard for you,
Each and every second of the day.
They both need rest,
They both require rest,
They both deserve rest.
Continue to breathe slowly,
In and out.
Great healing takes place while we sleep.
It is safe to let go of the day.
It is safe to let go of your troubles,
Your worries,
Your concerns,
Your thoughts.
This is your time to rest,
To heal,
To rejuvenate.
Keep breathing slowly,
In and out.
It is safe to surrender to a good night's sleep.
You're supported by your bed,
You're protected with your blankets.
You're warm,
You're safe,
You're comfortable.
Continue to breathe in slowly,
In and out.
As you begin to drift off to sleep,
I wish you a beautiful night's rest,
And the sweetest of dreams.
Sleep tight.
Much love.
