Begin by affirming that you're now entering into a deep,
Restful sleep.
As you affirm this to yourself,
Welcome into your body and mind the felt sense of your inner resource of ease and well-being.
And allow your senses to open to the environment around you,
The sounds around you,
The sensation of air touching your skin,
The sensation of your body resting upon and touching the surface that's supporting you.
From your body breathing itself,
The gentle rise and release of your abdomen with each breath,
The various physical sensations that are present,
Letting go into the feeling of being,
Being at ease throughout your entire body and mind.
Bring your attention to the sensation again of your body breathing itself,
Just noticing without getting involved,
And feel yourself entering into the stream or flow of each breath,
Like you're on a raft gently floating on the stream of sensation that is your breathing.
The coming and going of each inhalation and exhalation,
Your body releasing with each exhalation,
Relaxing,
Letting go,
Relaxed and soft belly,
Letting go into the felt sense of ease and well-being.
Welcome and nourish the sensation of your inner resource of well-being,
Peace,
Ease.
As you continue noting your body breathing itself,
With each exhalation,
Welcome the feeling of well-being into every cell of your body.
With each inhalation,
The feeling of well-being in every cell of your body.
With each exhalation,
Welcome sensation throughout your body while you feel yourself letting go into deep,
Restful sleep.
Welcome the sensation of your jaw,
Mouth,
Tongue,
Roof of the mouth,
Floor of the mouth,
Side walls of the mouth.
Give up thinking,
Welcome sensation throughout your entire jaw and mouth.
Exhaling,
Sensing your left ear,
Right ear,
The sensation of both ears at the same time.
Exhaling,
Relaxing,
Sensing your cheeks,
Nose,
Exhaling,
Sensing your left eye.
Right eye,
The sensation of both eyes at the same time.
Give up thinking,
Simply feeling your way,
Sensation of your forehead,
Cool,
Soft,
Relaxed,
At ease.
Sensation of the scalp,
Back of the head,
Neck,
At rest,
At ease.
The sensation of the left shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Shoulder,
Palm,
Fingers,
The entire left arm,
At ease,
Relaxed.
The sensation of the right shoulder,
Right upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Fingers,
The entire right arm,
At ease,
Relaxed.
Give up thinking,
Welcome the sensation of both arms and hands at the same time,
Just sensation.
Sensing your right ear,
Right ear,
The sensation of both ears at the same time.
The sensation of the left ear,
Right ear,
The sensation of the left ear,
The sensation of the right ear,
The sensation of the left ear,
The sensation of the right ear,
The sensation of the left ear,
The sensation of the left ear,
The sensation of the left ear,
The sensation of the left ear,
The sensation of the left ear,
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The sensation of the left ear,
The sensation of the left ear,
The sensation of the left ear,
The sensation of the right ear,
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The sensation of the right ear,
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The sensation of the right ear,
The sensation of the right ear,
The sensation of the right ear,
The sensation
