Welcome.
I invite you to find a comfortable position,
Laying down and ready to let go of your day.
Let's take a few deep breaths together.
Inhale slowly through your nose.
Hold and exhale gently through your mouth.
Imagine,
With each breath out,
Any tension,
Any stress slowly melting away,
Leaving you.
Let's do this again,
Slow.
Inhale through your nose.
Hold and exhale gently through your mouth.
Again,
Imagine that when you exhale and let go of the air in your body,
You also let go of any stress and any tension that still may remain in your body.
As you settle in,
Bring your awareness to your right big toe.
Feel your right big toe,
Just for a moment.
Whenever you inhale,
Imagine you are guiding the oxygen all the way through your body,
Down your right big toe.
Hold your breath and then slowly exhale all the tension out of your right big toe.
And then,
As you just felt your right big toe,
I encourage you now to feel your whole body.
Feel your body's weight against the bed or the surface that you're on.
Sinking down,
You feel supported,
Fully held,
Fully by gravity,
The earth below you.
Feel how your body becomes heavier with every inhale.
And with every exhale,
You notice how any excess tension is leaving you out of your mouth,
Leaving you to sink deeper and deeper.
Now let's go back to your feet.
Feel your feet and notice any sensations there.
Allow your toes to soften,
Letting go.
Now feel this relaxation moving up through your ankles,
Slowly softening everything that it touches.
Your ankles,
Your calves,
And into your knees,
Releasing all tension bit by bit.
Allow this calmness to drift up through your thighs,
Softening,
Releasing,
Relaxing completely.
Moving up through your hips,
Your lower back.
Every breath you take,
You're allowing yourself to feel heavier,
More at ease.
Your torso,
Your shoulders,
All the way down your arms,
Relaxing each muscle as you go,
Feeling your body softening.
As your whole body begins to feel calm and at rest,
Bring your attention now to your mind.
Imagine each thought drifting by like clouds.
You don't have to hold on to them,
Just observe them.
Let them come and go,
Let them float by.
And as you observe your body and your mind softening,
Relaxing,
You notice that you're safe in this moment now.
Gravity holding you,
The floor below you,
Space around you,
You're safe.
Taking deep breaths in through your nose.
Exhaling.
You notice how more and more you're melting down into the ground,
Softening,
And yet every part of your being,
Your mind and your body,
Bit by bit,
Becoming heavier,
Calmer,
Relaxing.
Now let's count down slowly from ten to one.
And with each number,
Feel yourself drifting deeper and deeper into relaxation.
Ten,
You're sinking down.
Nine,
A little heavier.
A little heavier.
Eight,
Feeling warmth spread through you.
Seven,
Calm spreads in your body and mind.
Six,
Peaceful.
Five,
So relaxed.
Four,
Three,
Two,
And finally one.
You're completely at ease and ready for a restful sleep now.
Let yourself drift.
Surrender to the softness.
Allow sleep to come naturally.
Allow yourself to pass.
Drift your mind,
Your body,
To recover,
Relax.
Good night.
