In a few moments we're going to take some time to really slow down and come into a space of deep relaxation as we come into sleep.
And take a few moments now to settle into a comfortable position.
Making sure that you feel supported and comfortable.
Now allowing yourself to slow down.
Allowing the eyelids to grow heavy and close if they haven't already.
Just bringing awareness to the body.
To how we feel right here,
Right now.
Letting go of the day that's been.
Allowing the head to grow heavy.
The shoulders to relax.
The jaw to relax and drop.
The belly to soften,
To relax.
And just take a few more moments here.
To be present with the body.
With any sensations that are present.
And to invite the body to let go of any places that it might be holding on,
Holding in,
Holding any tension.
Just inviting the body to soften,
To let go and to relax.
Together,
Let's now take a few deep breaths to settle the mind and the body.
Breathing in deeply into the belly.
Feeling the whole body fill with air.
And then breathing out with a sigh,
Letting any sound come out.
Repeating this a few extra times at your own pace.
Breathing deeply in,
Filling the belly and lungs with air.
And then sighing out through the mouth.
Letting it all go.
Now just allowing the breath to flow at a natural rhythm.
Just letting the breath move and flow.
Being present with the sensations of breathing.
Feeling the air come into the lungs and the belly as you breathe in.
And then feeling everything soften and relax as you breathe out.
Now just noticing those natural edges at the top of the inhale and the bottom of the exhale.
Where you can no longer breathe in any more air or breathe out any more.
Just noticing where these edges are without trying to change.
Now allowing the breath to dissolve these edges gently.
Just noticing as the breath naturally deepens that little bit more on its own with each inhale and with each exhale.
Just gently allowing the breath to lengthen,
To deepen.
And inviting each exhale to be an opportunity for the body to relax deeper.
For the limbs to grow that bit heavier.
For the body to soften into the surface that you're resting on.
As if it's melting.
Staying present with the breath.
If the mind wanders,
Just coming back to the sensations of breathing.
Coming back to how the body feels in this moment.
If thoughts come,
Accepting that they have rather than fighting them or judging them.
And just shifting focus,
Shifting attention back to the body,
Back to the breath.
Being present with each exhale.
Noticing how the body sinks and relaxes and softens with each exhale.
Noticing this sensation.
Noticing how the body is relaxing further,
Relaxing deeper.
Letting go.
Letting go.
And just allowing the mind and body to come into this rhythm.
To come into this relaxation.
To soak up this stillness that we're cultivating here.
Letting go.
Letting go.
