As you begin resting back in a comfortable position,
Affirm with your entire body and mind that you're now entering into a deeply restful 12-minute or longer nap,
Affirming this with every cell in your body while welcoming in at the same time a felt sense of an inner resource of ease,
Peace,
Calm and well-being,
Noticing where and how you experience these feelings in and throughout your body and mind.
And as you're doing this,
Allow your senses to open to the environment and sounds around you,
Sensations where the air touches your skin and feelings of warmth or coolness,
Sensations where your body touches the surfaces that are providing support.
And set attention free to wander about,
Welcoming all the different qualities in the environment around you,
Setting attention to wander freely about within your body while noting and welcoming the various sensations and emotional tones that are present,
Letting go of the thinking mind and naming what's present,
Simply sensing and being with sensations that are calling attention to them while letting go into the feeling of simply being and being at ease throughout the entire body and mind.
Attention free so you feel as if you're everywhere and nowhere specific,
Even as sensations and feeling tones are coming and going so that you're equally aware of qualities that are out in front,
Behind,
To the left and right,
Below and above,
Equally feeling yourself everywhere and nowhere specific.
And bring attention to the sensations that come as your belly gently expands and releases with each inhalation and exhalation,
The gentle rise and release of the belly without getting involved,
Much like you're on a raft floating gently on a stream of sensation with the coming and going of each breath,
With a sense of letting go with each exhalation into feeling grounded,
At ease,
At peace.
The feeling of well-being spreading throughout your body and mind with each exhalation,
Setting the thinking mind free so that thoughts dissolve with each breath while welcoming feelings of ease,
Peace,
And well-being throughout the entire body and mind.
Thoughts coming and going,
Hinges of the jaw soft and at ease,
Mouth soft,
Welcoming the sensation of both ears,
Skin of the face and nose,
The touch of air and flow of sensation inside the nostrils as breath comes in and goes out,
Eyes soft,
Forehead,
Scalp,
Back of the head and neck soft and at ease,
Natural sensations of heaviness throughout the shoulders,
Arms,
Hands,
Arms and shoulders heavy,
At ease,
The feeling of well-being throughout the arms,
Shoulders,
The entire body,
Welcoming sensations throughout the entire torso,
Pelvis,
Hips and legs,
Feet,
Natural feelings of heaviness,
Ease and well-being throughout the feet,
Legs,
Pelvis and torso,
Hands,
Arms,
Shoulders,
Welcome sensations throughout the entire front of the body,
Back of the body,
The whole body,
Letting go into deep,
Restful ease,
Sensations throughout the left side of the body,
Right side,
Deep inside the body,
On the surface,
With each exhalation,
The entire body releasing in sense of ease,
Well-being,
The entire body and mind at ease,
Natural letting go with each exhalation and gentle pause,
Attention everywhere and nowhere specific and the feeling of simply being,
Each exhalation,
Letting go into deep,
Restful ease and sleep,
Knowing that when it's time,
Your body and mind will come back to the waking state,
Feeling deeply rested,
At ease,
The deep feeling of well-being.
