Pulling back the covers.
You've just crawled into bed.
Allow your body.
To get as comfortable as possible.
Adjusting the pillows.
Adjusting the blankets.
Adjusting the position of your body.
So that it can melt into the mattress beneath you.
Allowing you to be as comfortable as possible.
So that you can relax.
And drift off.
Into a beautiful night's rest.
Gently closing down your eyes.
Taking in a deep breath.
And exhaling it slowly.
Feeling the stress,
The tension.
The thoughts of the day.
Release with the exhale.
Leaving your mind and body.
Calm.
Quiet.
Soft.
And ready for sleep.
Doing a gentle body scan.
Beginning at the top of your head.
Moving down to your eyes.
Allowing them to relax.
Behind your eyelids.
Relaxing your ears.
Your cheeks,
And your jaw.
Making sure to unclench your jaw.
Leaving space.
Allowing your bottom jaw.
To relax.
And open a little.
Continuing to gently breathe.
In and out.
Slowing down your breath.
Telling your mind and body.
That it's safe.
That it's okay.
And that it's time for sleep.
Moving down your neck.
Passing over your shoulders.
Moving down the sides of each of your arms.
Passing your elbows.
And coming down to your hands and fingers.
Taking a nice breath.
Allowing.
Any stuck.
Or held energy.
To be released on the out-breath.
Scanning over your chest.
Down over your abdomen.
Maybe you can sense the slight rise and fall.
Of your chest.
Or of your belly.
With each in-breath.
And each out-breath.
Feel the gentleness.
Of your body's natural way of breathing.
Gentle.
Calm.
Soft.
Continuing to scan down your body.
Gently bringing your awareness over your hips.
Across your thighs.
Over your knees.
Down your shins.
And coming to your feet and toes.
Take in another gentle breath.
Slightly deep breath.
And exhale it.
As if you're exhaling from the top of your head.
Down to the tip of your toes.
Releasing any stress.
Any tension.
Any built-up energy.
Stored energy from the day.
Let it all go.
Let it all go here and now.
Allowing.
For a deep Peaceful,
Restful night's sleep.
Doing one more.
Quicker body scan.
To ensure there is no tightness.
No tension.
No stress in the mind.
Or in the body.
Before falling asleep.
Starting at the top of your head.
Gently scan down over the eyes,
Making sure they're relaxed.
Making sure your jaw is relaxed.
Scanning over your arms.
Your hands and your fingers.
Allowing them to melt down into the mattress that you're lying on.
Notice the gentle rise and fall of your chest or your belly.
With each gentle,
Slow breath.
That your body naturally takes.
All on its own.
Releasing any last bits of stuck energy.
In the hips.
And the thighs.
The knees and the shins.
Allowing your ankles your feet,
And your toes.
To completely relax.
There is nothing to think about.
There is nothing to do.
There is nothing to worry about.
There is nothing you can change in this moment.
Leaving the day in the past.
Arriving here in the present moment.
Relaxing your body.
Quieting the mind.
And welcoming sleep.
Your mind needs the sleep.
Your body needs the sleep.
Both for rest and repair.
Notice any sensations in your body.
Lightness.
Tingling floating,
Pulsing.
Any sensations.
That indicate aliveness.
As you continue to slowly breathe in.
.
.
And breathe out.
Drifting off to a beautiful night's rest.
Imagine your favorite place.
Imagine going there.
As you drift off to sleep.
Feel the warmth.
The comfort.
The safety.
And the love of this place.
All of those qualities.
To protect you.
As you sleep.
It is safe to let go.
It is safe to drift off to sleep now.
Your mind and body.
Know what to do.
To take care of you.
Wishing you a beautiful night's rest.
And the sweetest of dreams.
Much Love!
Namaste.
