Allow the sound of my voice and the music to take you back into a deep peaceful slumber.
Take a moment to rearrange any pillows or blankets so you have more comfort.
And stretch out your whole body,
Preparing yourself for a deep peaceful sleep.
Begin by connecting with your breath,
Closing your eyes.
As you breathe,
Inhale a sense of protection.
Breathe in support.
Support from your bed and support from the universe.
Begin by listening to the sound of your own breath as you slowly breathe in.
And slowly take a long exhalation.
Each breath takes you deeper into relaxation.
And now bringing awareness to your face.
Breathe in deeply through the nose.
And as you do so,
Squeeze all the muscles in your face.
Hold your breath for a few seconds.
And then slowly release,
Letting go as you exhale.
Allow your face to soften and unclench your jaw.
Continue breathing with each breath.
Allowing yourself to drift deeper and deeper.
And bringing awareness now to your shoulders.
As you slowly take a deep breath in,
Pull your shoulders up towards your ears.
Squeeze the muscles firmly.
Hold the breath and now slowly breathe out,
Allowing the muscles to be loose and relaxed.
With each breath,
Allow yourself to rest deeper.
And now bringing awareness to your hands and forearms.
Take a deep breath in.
Clench your fists.
Hold for a few seconds.
And then as you exhale,
Slowly release.
Your hands are now soft and relaxed.
And each breath takes you deeper and deeper into rest.
And now drawing attention to your stomach.
Take a nice deep breath in and squeeze your belly.
Hold your breath.
And as you slowly exhale,
Release and let go.
Feel any discomfort slowly disappearing.
As you continue to breathe,
Each cell in your body feels deeply relaxed.
And now bringing awareness to your legs.
Slowly inhale and tense up the muscles in your legs.
Squeeze and hold the breath.
And then slowly exhale,
Release.
As you continue to breathe,
Your whole body drifts deeper into slumber.
Now once again bring your awareness to your whole physical body.
As you fill your lungs with air,
Squeeze every muscle in your body.
Squeeze hold the breath.
And then slowly exhale,
Releasing and letting go.
As you continue to breathe,
Visualise a dark grey murky colour slowly draining out of your body.
Seeping down into the floor,
Into the earth.
Draining away any discomfort.
As you continue to breathe,
You feel completely relaxed from the top of your head all the way down to the tips of your toes.
And you allow any sounds to take you into a deeper slumber.
Each breath allows you to drift deeper into a peaceful state.
Now I'm going to count backwards from 10 down to 1.
With each breath you drift back into a deep sleep.
10.
Every muscle in your body feels relaxed.
9.
Rest more.
8.
You are emotionally balanced.
7.
You are drifting deeper and deeper.
6.
Your mind is calm.
5.
You are safe.
4.
You are loved.
3.
You are resilient.
2.
Your whole body is relaxed.
1.
You are drifting deeper and deeper into sleep.
As you continue to breathe,
You inhale peace.
And as you exhale,
You drift into a deeper rest.
As you breathe in,
Breathing in peace.
And as you breathe out,
You drift deeper into sleep.
Allowing every sound to take you deeper into rest.
Allowing every sound to take you deeper into rest.
Allowing every sound to take you deeper into rest.
So You
