It's time to let go of the day and embrace the tranquility of the night as I help you now prepare for a deep restful sleep.
A restorative sleep that will help refresh your body and mind while filling your heart with peace.
I'll give you a moment now to settle in comfortably.
Perhaps you can stretch and shift around so you can ease into that perfect spot in your warm comfy bed.
And as a way of winding down,
Let's take a nice full breath together.
In through the nose,
And gently releasing the breath out through the mouth.
Ready?
Breathe in.
.
.
Hold.
.
.
And out.
Again,
Deep breath in.
.
.
Hold.
.
.
And out.
Deep breath in.
.
.
Hold.
.
.
And out.
Deep breath in.
.
.
Hold.
.
.
And as you breathe out,
Allow those eyes to close.
Now allow the breath to flow in and out slowly,
Deeply,
And gently,
Without too much effort.
Breathing deeply,
But only to a comfortable fullness.
This slow,
Full,
Effortless breathing will help slow down your pulse and will help you feel calmer and more relaxed.
And as you continue to follow my guidance with the sound of the ocean waves in the background,
Know that you are safe here.
Now I want you to imagine that with each inhalation,
You're breathing in peace,
And each exhalation helps you soften and sink deeper down into that cozy sleep space.
Ok?
Breathe in.
.
.
Hold.
.
.
And breathe out,
Sinking down.
Breathe in.
.
.
Hold.
.
.
And breathe out,
Softening and releasing.
Breathe in.
.
.
Hold.
.
.
And breathe out.
That's it.
Just letting go.
Keep breathing at your own pace,
Slowly and gently.
Slowly and gently.
As the day now comes to an end,
It's ok to give yourself full permission to relax.
To let go of the day,
So that you can welcome deep,
Restful sleep into your experience.
So quietly say to yourself,
I am ready to relax.
It feels good to be still.
I am ready to sleep.
I am ready to relax.
It feels good to be still.
I am ready to sleep.
Just as ocean waves roll upon the shore,
Your breath flows in and out.
.
.
In and out.
.
.
Helping you relax more and more.
Even the rhythmical sound of the background waves lull you into a peaceful state.
Let this wonderful feeling of relaxation wash over you.
You deserve it.
As you breathe in,
Feel this wave of relaxation flow all the way up into your feet.
Up into your calves.
Into your knees,
Thighs and hips.
And as you breathe out,
Allow those legs to be heavy.
Let them sink.
With your next inhalation,
Feel this wave of relaxation flow up into your back,
Into your belly,
All the way into your chest.
And as you breathe out,
Soften.
Feel your torso sink even deeper now into your bed.
Heavier and heavier and heavier.
And as you breathe slowly and gently,
This wave of relaxation flows into your hands now.
Into your forearms.
Into your elbows.
Upper arms and shoulders.
Each breath out helps you soften even more.
Those arms and hands sink deeper and deeper down into your comfy bed.
And now let this relaxation flow up into your neck.
Up into your head.
And let it spread throughout your entire face.
This wave of relaxation smooths out your forehead and brow.
It relaxes those eyes.
The jaw softens.
Those cheeks relax.
Your whole face looks smooth,
Relaxed and at peace.
Let your head be supported completely by your soft pillow.
No need for any holding.
Just let go.
And let it sink into the softness.
Breathe in.
Breathe out and sink.
Your whole being filled with peace and calm.
Those sleepy eyelids are getting heavier and heavier.
Your body is heavy.
Completely filled with sleepiness.
From the top of your head all the way down to the tip of your toes.
Sleepy and heavy.
Heavy and sleepy.
Just let yourself drift away.
Far far away.
Into a restful,
Pleasant sleep.
You are safe in your warm cozy bed.
And you will continue to be safe as you drift off to sleep.
So go ahead and drift and float.
Float and drift.
Into a sound and restful sleep.
Sweet dreams my friend.
Sleep well.
