Find a comfortable position laying down in your bed.
Allow your body to settle,
Adjusting any pillows or blankets that you feel will fully support you and bring you at ease.
Close your eyes gently and take a few deep breaths.
Inhale slowly and deeply through your nose.
Allowing your chest and abdomen to rise and then exhale through your mouth,
Letting go of any tension in your body.
With each breath,
Allow yourself to become more present in this moment.
Let go of the thoughts and worries that might have been swirling in your mind throughout the day.
You are safe and this is a time for your healing and relaxation.
Take a moment to scan your body and notice any areas of tension.
Begin by bringing your attention to your feet.
As you breathe in,
Imagine a wave of warm and soothing energy flowing into your feet,
Relaxing each muscle.
As you breathe out,
Release any tension and let go of the tightness or discomfort that you feel.
Feel your feet becoming warm and relaxed.
Now slowly move your attention up your body to your legs.
As you breathe in,
Allow the relaxation to move up your calves,
Knees,
And thighs.
With each breath,
Imagine your muscles softening,
Becoming heavy and at ease.
As you breathe out,
Release any last remnants of tension.
Feel your legs becoming calm and completely relaxed.
Bring your attention to your hips and lower back.
As you inhale,
Imagine a gentle wave of relaxation flowing through your hips,
Pelvis,
And lower back.
With each exhale,
Release any tightness or discomfort that you may be feeling.
Let the muscles in your lower body grow soft and relaxed,
Feeling heavy in your bed.
Now move your awareness up to your stomach and chest.
With each deep inhale,
Imagine your breath filling your abdomen,
Expanding and soothing.
With each exhale,
Feel your stomach and chest release all tension,
Becoming warm and calm.
Feel your heart slowing down to a peaceful rhythm.
Next,
Bring your awareness to your shoulders and neck.
As you breathe in,
Imagine a soft,
Relaxing light flowing through your shoulders,
Neck,
And throat,
Releasing any tightness or stress.
As you inhale,
Feel your shoulders sink down away from your ears,
Feeling lighter and more relaxed.
Now bring your awareness to your face.
Relax your jaw,
Your eyes,
And your forehead.
Let go of any tension in your face.
Allow your face to soften,
Your eyes to feel heavy,
Your breath to become slow and gentle.
Let the stillness of your face bring you peace.
As your body becomes more and more relaxed,
Bring your focus to your breath.
Notice the natural rhythm of your inhales and exhales.
With each inhale,
Imagine breathing in peace,
Calm,
And comfort.
With each exhale,
Release any lingering thoughts,
Worries,
Or stress.
Let go of anything that no longer serves you.
Now imagine that you are lying in a peaceful,
Quiet place.
A serene meadow,
A quiet beach,
Or a peaceful forest.
Picture yourself surrounded by a calm,
Peaceful place.
A peaceful,
Calm,
And gentle energy.
With each breath,
Feel yourself sinking deeper into this peaceful space,
Where nothing can disturb you.
You are safe,
You are protected,
And you are completely at ease.
If thoughts arise,
Simply observe them without judgment,
And gently let them float away like clouds drifting in the sky.
Bring your focus back to your breath,
Back to the peace and stillness within you.
You are safe in this moment,
And you are protected.
You are deeply relaxed.
Allow yourself to rest here in this peaceful place,
Knowing that you are drifting deeper into relaxation with each breath.
Your body is calm,
Your mind is quiet,
And you are on the edge of a peaceful and restorative sleep.
As you continue to relax,
Know that when you wake up in the morning,
You will feel refreshed,
Energized,
And ready for a brand new day.
For now,
Allow yourself to let go completely,
Surrendering into the peaceful sleep that awaits you.
Now,
Continue breathing deeply and slowly,
Allowing the quiet calm of your body and mind to carry you to a restful,
Rejuvenating sleep.
Good night and sleep well.
