Begin by sitting in a comfortable position,
Lying down on your back or in a way that feels right for you.
Close your eyes gently and take a deep breath in,
Filling your lungs with fresh,
Calming air.
Now exhale slowly,
Releasing any tension or worries from this day.
As you continue to breathe deeply,
Let your body relax.
Acknowledge any lingering concerns or thoughts that may be occupying your mind.
Visualize these thoughts as clouds passing by in the sky.
Imagine gently pushing those clouds away,
Clearing the sky of your mind.
Take a moment to scan your body from head to toe.
Start by focusing on your forehead and consciously releasing any tension or furrows.
Soften your gaze and let your eyes rest comfortably behind closed lids.
Take your attention to your neck and your shoulders.
Feel them becoming loose and relaxed.
Allow any stress or tightness to melt away,
Like ice melting under the warm sun.
Feel a sense of ease and comfort spreading throughout your entire neck and shoulder area.
Now bring your awareness to your arms and hands.
Picture a soothing wave washing over them,
From your upper arms all the way down to your fingertips.
Feel the weight of your hands gently sinking into the surface below.
Move your attention to your chest and your abdomen.
With each breath you take,
Imagine a soft healing light filling this space,
Bringing tranquility and peace.
Notice how your breath effortlessly rises and falls,
Like the gentle rhythm of ocean waves.
Now shift your focus to your lower back and hips.
Allow any tension or tightness to dissolve.
Feel a sense of grounding and stability in this area,
As if you're connected to the earth itself.
Now shift your awareness to your legs and feet.
Picture them becoming increasingly light and relaxed.
Notice the sensation of heaviness leaving your legs.
Feel your feet completely at ease,
As if floating in a warm,
Soothing water.
Imagine yourself in a peaceful,
Serene place.
It could be a beautiful beach,
A tranquil forest,
Or any location that brings you a sense of calm.
Visualize the sights,
The sounds,
The smells of this place,
Immersing you in this tranquility.
In this peaceful state,
Allow your mind to gradually drift away into a sleep.
Release any thoughts or expectations and surrender to the embrace of slumber.
As you continue to relax,
Repeat the following affirmation silently or aloud.
I am safe.
Rest here for a few moments.
Good night and may you have a restful sleep.
