Welcome.
Take a moment to unwind and let go of the day,
And soon you'll be able to slip into a deep restful sleep.
Find a comfortable position,
As you're laying down or sitting back,
Just wiggle your limbs and just relax and unwind.
Feel the surface beneath you,
Feel the way that it supports your body,
And just take this moment to relax,
To let go and to simply be,
And when you're ready,
Look up as high as you can,
Almost looking straight into your own eyebrows.
Keep your eyes open,
And take a deep breath all the way in,
Filling your lungs,
And hold your breath,
And as you exhale,
Slowly close your eyes and keep your eyes up,
And release all of the air completely,
Even if it feels slightly uncomfortable,
Let everything out.
Take another deep breath in through your nose,
Fill your lungs as deep as you can and hold it in,
And exhale,
Letting go of all tension,
All thoughts,
All the things that happened today,
Just let it go as you exhale.
Once more,
Take a deep breath in through your nose,
And hold it,
As you exhale,
Feel your forehead relax,
Feel your jaw unclench,
Deep breath in through your nose all the way,
And as you exhale,
Feel the wave of relaxation flow through your arms,
Your chest,
Your legs,
Let every part of your body grow heavier,
Sinking into the stillness,
Now bring your attention to your breath,
And let's begin a slow,
Calming rhythm together,
Inhale to the count of 4,
1,
And exhale to the count of 6,
1,
2,
And feel your breath flowing gently and smoothly,
And with each breath,
Imagine you're breathing in calmness,
And breathing out any remaining tension,
In,
Let the rhythm of your breath guide you into peace,
And just continue at your own pace,
Breathe in,
And simply continue to breathe gently,
Let your breath flow easily in,
Allow the sound to carry you into further relaxation,
And allow yourself to drift effortlessly into sleep.
