Allow your eyes to gently close down.
Your body can settle naturally into the space,
Simply being here completely for the next few minutes,
Allowing yourself to rest.
Take a slow breath in through the nose and a gentle exhale out through the mouth.
Again,
Inhale softly and exhale,
Allowing your jaw to relax.
One more deep breath in and out.
Feel the weight of your body being fully supported,
The bed beneath you,
The stillness around you,
Every part of your body held in this moment.
Bring your awareness to the top of your head,
Softening your scalp,
Relaxing your forehead as you allow the space between your eyebrows to smooth out.
Soften the eyes,
Relax your cheeks,
Relax your jaw.
Let your tongue rest gently,
Allow your shoulders to melt downwards and feel relaxation slowly moving down your arms.
Bring awareness to your chest,
Notice the natural rise and fall of your breath,
Easy and effortless,
Softening your chest and the space around your heart.
Relax your belly completely,
Allowing your stomach to soften.
There is nothing to hold and nothing to figure out tonight,
So your awareness can move into your hips,
Allowing this sense of relaxation to move through your hips,
Your whole body now resting deeply.
Imagine yourself sinking gently into the surface,
A little bit deeper with every exhale,
Heavier,
Softer,
More relaxed.
You can imagine the most beautiful night sky above you,
A deep velvet blue coloring the sky,
In this space,
Stillness is everywhere.
Simply drift slowly across your mind,
Like clouds moving through the night sky.
You can let each thought pass gently by,
And in this space of stillness,
This space that is entirely yours,
You can gently repeat these words,
Allowing them to settle within you.
I am safe to rest.
I am allowed to let go.
My body knows how to sleep.
Allow your body to become softer,
Your breath to become deeper,
And your mind to become quieter,
Widening the space between each thought,
More stillness,
More peace,
Simply resting here,
Allowing yourself to gently drift into sleep.
