Hello dear ones and welcome to this sleep talk down to either help you get to sleep or to fall back to sleep if you wake during the night.
So wherever you are right now I want you to know that you are safe and you are exactly where you need to be whatever thoughts have been spiraling in your mind there is nothing you need to fix right now nothing to remember nothing to check or to do you can let all of that go for now all you need to do is listen to my voice and breathe if they are not already closed letting your eyes close now and just feel the surface beneath you feel how it holds you completely effortlessly you don't need to hold yourself up anymore let the bed hold you let's begin by just noticing the breath just notice the air moving in and the air moving out and now very gently let's try slowing the breath down a little so we will breathe in for a count of four and breathe out for a count of six so breathing in two three four out two three four five six in two three four out two three four five six in two three four out two three four five just let your breath return to its natural rhythm now imagine with each exhale you are releasing something letting something go little tension a little worry breathing in rest and relaxation and breathing out the stress of the day now we will do a little body scan I will gently guide your attention through your body and just letting that part relax and soften beginning with the top of your head feel the skin across your scalp and let it loosen releasing now your forehead so many of us hold tension in our forehead allow it to smooth out now let those muscles go completely let your eyes be heavy allow the muscles around them to soften your jaw another place we hold so much let your teeth hold slightly let your jaw hang loose and free there is nothing to hold onto anymore allow your neck and shoulders to drop imagine the tension there just melting away like snow in the warm sunlight shoulders sinking into your bed feel this relaxation spreading spreading through your arms,
Elbows,
Forearms,
Wrists all the way down to your hands and your fingers now bringing that soft awareness to your chest with every breath your chest rises and falls so gently like the slow swell of the ocean unhurried,
Peaceful now your belly let it be soft you don't need to hold it in let it rise and fall freely with each breath feel this soft warmth spreading down into your hips,
Your lower back if there's any tightness there breathe into it and let it go on the exhale now down into your thighs now heavy and warm your knees your calves all releasing let them soften down to your feet and your toes let them soften from the top of your head to the tips of your toes your whole body is now resting heavy,
Warm and at peace your mind is growing quiet now like a pond at the end of a still summer evening no ripples no disturbance just a calm surface any thoughts that come you don't need to follow them just let them drift on past like leaves on a slow river they come and they go I want you to imagine a staircase now a beautiful,
Ornate staircase leading gently downward into deeper and deeper rest with each step down you feel more relaxed more at peace more sleepy 10 9 deeper now 8 the world is growing quieter 7 your body sinking into the warm 6 halfway there drifting deeper still so heavy now breathe you are so relaxed there is nothing between you and sleep just the soft rise and fall of your breath 7 the warmth of your body the stillness around you there is nowhere to go nothing to do no one who needs anything from you just rest now let sleep come to you drifting deeper you are safe
