Begin by getting into a comfortable position in your bed.
Make sure it's a position that you won't have an issue falling asleep in.
Keep your eyes open,
Staring upward or straight for just a moment.
Be mindful of the feeling of your eyes.
See if you can pay attention to this feeling.
When you have to blink,
Do so mindfully and slowly,
Completely aware of the process of blinking your eyes.
Now gently close your eyes,
Being completely aware of the process of closing your eyes,
Allowing them to rest,
Releasing your attention now from your eyes onto your breath.
Become aware of the feeling of breathing,
The rise and fall of your chest and abdomen,
Feeling of the air flowing out of your nose or your mouth.
Follow each breath and be completely aware of the process of breathing.
Feel the feelings your body has during each moment.
Being sure to release any thoughts you may have.
Allow them to pass as your only focus right now is your breath.
Now with every inhale,
I want you to feel your body becoming lighter and lighter.
Focus on the feeling of lightness,
Like a feather.
Feeling yourself barely heavy enough to stay lying on your bed,
Relaxing,
Completely light,
Like a large weight was lifted off of you and now you can breathe again.
With every inhale,
Let the weight of the day release from your body and allow you to lie comfortably without any stress or weight on your body.
This is your moment to rest.
Switch it up now.
I want you to imagine a gentle,
Comfortable wave of heaviness flowing over your body,
Like a wave of comfort gently pushing you down into your bed,
Allowing you to sink deeply into your comfort,
Urging you to rest.
With every exhale,
Imagine yourself becoming more and more relaxed,
Sinking deeper into your place of comfort.
Bring your attention to the top of your head now.
We're going to imagine a steady flow,
Not stopping,
Never interrupted,
Flowing down from the top of your head,
Slowly down your body,
Relaxing and releasing any tension in the muscles,
Allowing every body part to become comfortable and completely free of stress.
Move down with your attention on the front of your body,
As I say these areas,
The top of your head,
Down to your face,
Slowly down your neck to your throat,
Down to your chest,
And into your shoulders,
Down your arms,
Into your elbows,
Your forearms,
Into your hands,
Through every one of your fingers.
Back up your arms through your shoulders into your chest.
Imagine the wave of light moving down now to your stomach,
Into your hips,
Your groin,
Your thighs,
Into your knees,
Your shins,
Your ankles,
Into your feet,
Into your toes.
We're going to continue now up the back of the body from your feet,
From your toes now to the bottom of your feet,
Into your heels,
Up your calves,
Into the back of your knees,
Through your hamstrings,
Your butt,
Up your lower back.
Travel now through your spine to your upper back,
To the back of your neck,
To the back of your head,
Finally back to the top of your head.
Stay now in this relaxed state and focus on your breathing.
Do not chase your thoughts,
Simply let them come.
Surge them and let them pass,
Remaining focused on your breath,
Remaining focused on the feeling of comfort,
This relaxed state of your body.
And allow yourself now to rest.
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You
