It's now time to create the container for you to move off into sleep,
Into the dream space.
And to do this,
It's the perfect time to really let go of your day.
It might take a few moments to reflect on or call into your mind some events,
Some circumstances and things that happened today.
Allowing your mind to briefly replay without going into the story and then once you've observed the replay of your day and imagining it just dissolving away from your body.
Reflecting on any key moments,
Any highlights,
Any lowlights,
Any conversations.
If you've been using media during the day or in particular in the evening.
Also letting that engagement with screen time to fall away from your body as well.
So you can really clear your space and prepare for the night.
Making your body super comfortable now.
Any adjustments that you need.
Enjoying your pillow is just right.
Everything is just right for you to be able to be comfortable and relax into your evening.
Coming back again to your breath.
We come back again and again to the breath and these practices as our key anchor point for a gentle awareness.
Notice the soft inhale and the relaxing exhale.
Invoking a sense of grounding,
The heaviness of the bones,
The feeling of your body as you rest.
Let's begin now to very softly,
Very lightly increase the depth of the breath.
So slow breathing but very subtly as though you can nearly not feel the air moving in and out through the nose.
It is so subtle.
Intentionally slowing down the exhalation.
And softening your whole system being held in your bed,
In your nest.
It is safe to let go as you simply lay here and breathe.
Every cell,
Every particle in your body experiencing a restful calm.
There is nothing to do but to simply be with this slow and gentle breath.
And beginning with your toes,
Gently move your awareness so slowly through your body and as you glide your attention through your body very slowly imagining that you are relaxing each part of the body.
Softening and letting go of any tension that is held in your body.
If you have moved through the body quite quickly maybe you come back to the feet again and start to move slowly all the way up through the body and paying particular attention to areas of tension.
Ensuring that around the diaphragm your belly is very soft.
Areas around the shoulders relaxing,
Shoulder blades sinking,
Melting the neck and the jaw really relaxed and surrendered to the support beneath it.
As you find this place of stillness within yourself and preparing to soften into sleep and make that transition for a deep and restful sleep ask yourself how will you welcome yourself into your evening more fully?
Is there anything that you need to do to really welcome yourself into your night?
And what would you like to experience as you rest tonight?
Imagine the type and the quality of sleep you have,
Even how you feel when you wake up in the morning clean,
Fresh and vibrant ready to go,
Deeply rested.
How will this nurture you most,
Your body,
Your heart,
Mind?
Deepening into relaxation in your body now,
Natural breath.
You are so supported.
You are supported as you move into the sleep that you need.
No reflection.
What are you grateful for in yourself?
What are you thankful for in your life?
Taking a deep breath in and a slow breath out.
Deep breath in and a slow breath out.
One last time,
Deep breath in and slow breath out.
May you have a deep,
Restful sleep.
May God bless you.
