Resting back in a comfortable position,
Affirm with your entire body and mind that you're now entering into a deeply restful 10-minute or longer nap,
Affirming this with every cell throughout your body.
And as you're continuing to settle,
Allow your senses to open to the environment and sounds around you,
Sensations of warmth or coolness where air touches the skin,
Settling into the sensations where your body touches the surfaces that are providing support.
Unhooking,
Letting go of thoughts and thinking,
Letting go of naming what's present,
Setting attention free to wander about your body while noting and welcoming sensations that are present in the hinges of the jaw,
Mouth,
Sensations of the ears,
Skin of the face,
Soft,
At ease,
A touch of air and flow of sensation inside the nostril,
Sensation all around and behind the eyes,
Forehead muscles soft,
At ease,
Perhaps a sensation of coolness on the forehead,
Scalp,
Back of the head and neck,
Sensations of the shoulders,
Arms,
And hands,
Natural sensations of heaviness as the shoulders,
Arms,
And hands let go and the shoulders and the hands let go,
Ever more deeply,
Resting at ease.
Sensations throughout the entire torso,
Pelvis,
Hips,
Legs,
And feet,
The natural heaviness and ease throughout the entire body as it settles ever more deeply with ease and well-being.
Welcoming sensations through the entire front of the body,
Back of the body,
Left and right sides of the body,
Sensation deep and on the surface of the body,
Each exhalation,
Entire body releasing into deep,
Restful ease and well-being.
Body breathing itself,
Heartbeat slow and regular,
Letting go of thoughts and thinking,
The entire body and mind settling into ease and well-being.
Belly gently expanding and releasing with each breath,
Thoughts simply coming and going,
Simply noting without getting involved,
Flows of sensation and energy throughout the body,
Feeling yourself deeply grounded,
At ease,
At peace.
With each exhalation,
Well-being spreading throughout the entire body and mind,
Setting thoughts and thinking free,
Setting attention free,
Welcoming feelings of ease and peace throughout the entire body and mind.
And in this moment of simply being and being aware,
Feeling yourself everywhere and nowhere specific,
Enjoying this moment of simply being,
Nothing to do,
Nowhere to be,
Simply being and being at ease.
Taking all the time now that feels right,
Simply rest here.
No need to think or remember,
Knowing that when it's time,
Your body and mind will awaken to its eyes open alert state of mind and body,
Feeling deeply rested,
Refreshed,
Rejuvenated with a sense of well-being and peace,
You can carry with you into the rest of your life.
