Begin by lying on your back with your hands gently rested by your side.
Just know that you can change position any time in order to be more comfortable.
But start by lying on your back for now.
And just take a few moments to get any of those little fidgets or twitches out of the way so you can rest in relative stillness.
Mentally scan your body for areas of tension.
Just make a note of how your body feels right now.
During this sleep relaxation session you will focus on releasing any tension in your body and also on quieting the mind.
Once the mind is calm and peaceful you will easily drift into pleasant restful sleep.
Take a nice big deep breath in and draw in life giving air and relaxation.
And as you exhale slowly expel any tension in your body and your mind.
Just allowing any thoughts of things you did today or things that you need to do tomorrow to soften into the background.
Just noticing if you're worried about someone or something.
Just allow yourself to soften that part of yourself for now.
Now is the time to clear your mind for sleep so tomorrow you'll be refreshed and strong and can handle everything that life throws at you.
Now take a few moments to do any more thinking you need to do before sleep.
Focus now on anything you need or want to think about before you go to sleep for the next minute or two.
Do any worrying or thinking you decide to do.
In order that you clear your mind for sleep.
There's nothing else you need to be doing at this moment.
Nothing else you need to be thinking.
Sit now for calm and relaxed thoughts.
Begin to notice how your body feels right now.
Where in your body is today's tension stored?
Focus your attention on the part of your body that feels most tense.
Focus in on one small area of tension.
Breathe in deeply.
Let that tension go as your breath leaves with a sigh.
Now notice where your body feels most relaxed.
Let that feeling of relaxation grow with each and every breath.
Spreading further and further the feeling of relaxation.
Feel your attention drifting as you become sleepy and calm.
For the next few moments you can choose to focus on counting.
Becoming more and more relaxed as each number passes through your mind.
Concentrate your attention on the number one.
As you count from one to ten you'll become more deeply relaxed.
As you relax you can allow your mind to drift into pleasant,
Refreshing sleep.
Count slowly with me in your mind.
Number one.
Focusing on the number one.
Two.
You are more deeply relaxed.
Deeper and deeper.
Calm and peaceful.
Three.
The tensions leaving your body.
Relaxation filling your body and mind.
Concentrating just on the numbers.
Picture in your mind number four.
Very relaxed.
Calm.
Tingling feelings of relaxation in your arms and legs.
Very heavy.
Pleasantly heavy and relaxed.
Concentrate on number five.
As you drift deeper and deeper into sleep.
Calm.
Deep sleep washing over you.
Peaceful.
Six.
Deeply relaxed.
Seven.
Your body and mind are very calm.
Eight.
So very pleasant and heavy.
Nine.
Allowing your mind to drift easily.
No direction.
Just floating and relaxing.
Ten.
You are deeply relaxed.
Now you may count back from ten to one.
When you reach one you will be fully relaxed and drift into a deep sleep.
When I start,
Slowly count on your own while I continue to talk.
Focus only on the numbers while I describe the relaxation experience.
Start now at ten.
And very slowly focus on nine.
And keep going on your own all the way back to one as I continue to talk.
As you become deeply relaxed,
Warm,
Heavy,
Peaceful and comfortable.
Sleep relaxation.
Pleasant and calm.
Drifting.
Drifting.
Accepting.
Sleep relaxation.
Feeling very good and peaceful.
At peace with yourself.
Www.
Mooji.
Org
