Begin to settle the mind and body for sleep by arriving here fully.
Take a slow and easy breath in.
And on the exhale,
Let go of the day.
Let go of thoughts of the day to come.
Just be here,
Now,
In the comfort of this space.
Just be here in breath.
Slow gentle breath in through the nose.
Slow gentle breath out through the nose.
It's normal for thoughts and to-do's to come up as you begin to settle the body.
Just notice the thoughts,
And with gratitude for the brain doing its job of thinking,
Set them aside,
Saying thank you,
But now it's time to rest.
Continue with light and easy attention on your breath.
Notice where in your body your breath is most noticeable in this moment.
Perhaps it's in your chest or your nostrils.
Can you also notice where your breath is quiet in your body?
Maybe in your feet and legs,
Your low belly,
Your back,
Your arms and hands.
Slowly rest here and notice how it feels for your body to breathe.
Bring attention now to the connection between your body and the support beneath you.
Feel your body grow heavy as you continue to deeply relax.
Take a slow and easy breath in,
And as you exhale,
Release a little more deeply into your support.
Feel ease through your legs,
Your feet,
Your low back.
Notice the length of your spine mindfully releasing any tension here.
Let go of any tension in your abdomen,
Your upper back,
Your shoulders and chest.
Release any stress from your face,
Perhaps finding a smile.
Feel that smile spread throughout your body,
Melting away any lingering tension.
Arrive here with gentle ease in your body.
As you are ready,
I'd like you to visualize yourself standing at the waterline of a beautiful,
Peaceful beach.
Let the breeze on your skin and the warmth of the late day sun envelop you.
Listen to the gulls cheerfully calling above you as they soar and dive in the wind.
Feel the warm ocean gently washing over your feet and the shift of the sand beneath you as you sink and settle a little deeper with each gentle wave.
Gaze out across the water,
Watching as the setting sun glints off the surface,
Sparkling like diamonds.
Turn your attention to the small sailboat resting on the shore.
This boat is for you.
It will transport you to deep,
Restorative sleep.
Notice the blankets and pillows in the bottom of the boat inviting you to rest comfortably here.
Whenever you are ready,
Step into the boat.
Feel the tension ease out of your body as you settle comfortably here in the natural,
Easy rhythm of your breath.
Feel the wind catch the sail and slowly draw you away from the shore.
Leave all your worries behind as the shoreline grows smaller and smaller in the distance.
Rest your gaze now on the horizon as the sun begins to slowly set.
Allow the gentle lapping of waves against your boat soothe you.
Hear the gentle splash of a buoy,
Your boat momentarily taking on its gentle sway as you pass by.
Draw your gaze to the clouds silently floating overhead in the early evening sky,
The setting sun turning the clouds beautiful shades of red and orange.
If your thoughts intrude,
Allow the thoughts to float away untethered like the clouds overhead.
Let go and allow the water to drift you safely towards sleep.
Waters now dance across the night sky,
The moon glows brightly,
Standing sentry guiding you to sleep.
Inhale and exhale,
Relax,
Let go,
Pleasantly drifting on the breeze.
The day is done,
And it's time to sleep,
Deep,
Peaceful,
Restorative sleep.
