My name is Leanne and I'd really like to help you have a nice comfortable restful night's sleep.
Make sure you've cleaned your teeth and you've had a wash.
Get into your favourite snuggly pyjamas.
Lay down in your bed on your back.
I'd like to invite you to become really really still.
We'll start by noticing if you have any thoughts that come into your mind.
Perhaps your mind might chatter sometimes.
That's fine.
But right now we don't need to think about anything.
You've had a busy day.
Your body needs to rest and grow.
And perhaps you might have some really nice dreams.
And you will wake up in the morning feeling refreshed and ready to start your day.
Lay your body comfortably.
Make some space between your feet.
Lay your arms next to your body or place your hands on your tummy.
Start by breathing in all the way through your nose and sending the air all the way down to your belly and maybe your belly blows up like a balloon.
And then breathe out through your mouth.
Breathe in through your nose.
And breathe out through your mouth.
Breathe in.
Breathe out.
Now with your body nice and still.
You don't need to move.
Think about your toes.
You don't need to move them.
Just think about where they are.
Now think about your feet.
Your ankles.
Your knees.
The tops of your legs.
Your tummy.
Your back laying on your bed.
Think about your shoulders.
Your shoulders can melt into your bed.
So it was a snowball on a hot day.
Your arms can be floppy and heavy.
And your fingers can just gently curl.
Think about the back of your head.
Laying on your pillow.
Make some space between your top teeth and your bottom teeth.
Make some space between your top lip and your bottom lip.
Let your face be soft and relaxed.
Take a breath in through your nose.
And breathe out through your mouth.
Breathe in through your nose.
Breathe out through your mouth.
Breathe in through your nose.
Breathe out through your mouth.
Think about your toes again.
Your feet.
Your knees.
The tops of your legs.
Your tummy.
Your shoulders.
Your arms and your hands.
The back of your head.
Notice your face can be soft and relaxed and your lips can be parted.
Take a breath in through your nose.
Take a breath out through your mouth.
Breathe in.
Breathe out.
Perhaps you might have already fallen asleep.
And that's fine.
Perhaps you can still hear my voice.
And that's fine.
Think again about your toes.
Your feet.
Your knees.
The tops of your legs.
Your tummy.
Your back.
Your shoulders.
Your arms.
The back of your head.
Think about your face being soft.
Your eyes being closed.
If you are on your way to sleep,
I would like to tell you that you are loved very dearly.
And you are special.
And you are important.
If you are still awake,
Pull your attention down to your toes again all the way up to the crown of your head.
And start again at your toes.
I wish you a very restful night's sleep.
And I wish you very,
Very happiest of dreams.
Sleep well.
