Maybe you've been having a little trouble getting sleep,
Maybe you just want to relax and switch off,
Let's see if we can do that now.
Find a comfortable position in your bed,
Make sure you're warm and you've got the pillows that you need.
If you need any extra covers or support,
Now's the time to find what you need and get really,
Really comfortable.
Close your eyes now and gently take a deep breath in,
Fill your lungs and exhale slowly,
Letting go of any tension or stress,
Let go of the concerns of the day.
Take another deep breath in and release all the worries you've been carrying with you,
Feel your body sinking down into relaxation with each and every breath,
In through your nose and out through your mouth if that's comfortable for you.
In and out,
Letting go of any discomfort,
Any tension,
Imagine a soft white light surrounding you,
Wrapping you in a comforting embrace.
This light is peaceful and calming,
It invites you to feel at peace,
To feel supported,
To feel nurtured.
Bring your awareness back to your breathing,
Feel the gentle rise and fall of your chest as you inhale and exhale,
Breathe in deeply and exhale slowly,
Releasing your thoughts.
As you continue to breathe deeply,
Picture yourself in a beautiful,
Serene place,
It might be a quiet beach,
A peaceful forest or an open meadow,
Wherever you feel comfortable.
Start to imagine the very tiny details of this place,
The blades of grass,
The passing clouds,
What does it smell like,
What does it feel like to be in this beautiful place,
What colours surround you,
What are the sounds around you.
Perhaps it's very quiet,
Perhaps there's the lapping of the ocean,
Or the gentle singing of birds,
This is your place,
You're still wrapped in your blanket of light.
Enjoy this place,
Breathe it in,
Feel a sense of gratitude for this moment of peace,
Allow this tranquility to envelop you completely,
Soothing your mind and your body.
With each breath,
You feel more and more relaxed,
Gently scan your body for tension,
Starting from your toes,
Imagine the warmth and relaxation spreading upwards,
Releasing any tightness and stress in each part of your body.
Let go of any tension that's left in your legs,
Your torso,
Your arms and finally your head,
Relax a little deeper with every breath.
As you feel yourself becoming more and more relaxed in your beautiful tranquil place,
Imagine that you are being carried gently off to sleep,
You can relax completely in this place,
You are safe,
You are warm,
You are loved.
Imagine your peaceful night's sleep,
Full of beautiful dreams and deep relaxation,
Keep breathing gently,
Inhaling tranquility,
Exhaling any tension.
Feel yourself drifting off into a state of pure serenity and calmness,
Know that you are safe,
You are at peace and you are ready to embrace a restful,
Deep night's sleep.
Take in more deep breaths,
As you gently drift off to another deep breath,
Breathing in sleep and peace,
Breathing in calm,
Breathing in sleep,
Your beautiful serene place will support you to have the best night's sleep.
Breathing in calm,
Breathing in peace,
Breathing in sleep,
Sleep well,
Sleep well.
