Lay down and get yourself comfortable,
Adjusting your position as needed.
Checking your legs,
Back,
Arms and neck.
Just keep your eyes relaxed,
No need to close them yet.
Take your time so you can relax more easily.
Now breathe in deeply through your nose and slowly out through your mouth.
Breathe in again and slowly breathe out.
Take slow and calm breaths,
Allowing your breath to reach a natural pace.
Feel your breath relaxing you.
You don't need to do anything right now.
Just keep breathing calmly and slowly.
And if any thoughts come,
Just let them pop in the air and watch them go while you breathe.
Feel yourself getting deeper,
Becoming sleepy and slowly getting sleepier.
Notice each part of your body sinking.
Feel towards your body getting into a deep sleep relaxation.
Enjoying this deep relaxation.
See how slow and deep is your next exhale.
Slowly breathe in deeply and breathe out slowly.
Just relax in,
Breathe in naturally and then breathe out again and slowly.
Letting each breath flow naturally without any effort.
At your own comfortable pace.
You become more calm,
Slow,
Easy.
Feel watching your body getting into a deep sleep relaxation.
Imagine your body from the top of your head and observe.
See moving your attention down to your eyes,
Nose,
Jaw,
Down to your shoulders.
Notice each part of your body and observing how it feels.
Stay relaxing deeply,
Letting go of any tension.
At the centre of your body,
Observe the area around your belly and relax.
Moving down the focus of your attention to your hips.
Observing and moving your attention down.
How does this part of your body feel?
Notice any tension and just let your body relax.
Moving down to your knees,
Observing and just relaxing.
Keep scanning all the way down to your feet.
Now you can feel your whole body.
Letting go of any tension.
Feeling the muscles relaxing,
Letting go of the hold.
Feeling the muscles becoming soft.
Observing all the tension bit by bit.
Letting go of any tension.
Feel the tension softening.
Feel the muscles warming and relaxing as they melt into relaxation.
Feel where your body is more relaxed and imagine that this relaxation is warm and is spreading to relax other parts of your body.
Letting go of any tension.
Music As the area of relaxation grows,
Your body becomes more and more relaxed.
Feeling this relaxation energy flowing in your body,
Allowing your body to relax.
Feel the muscles of your shoulders relaxing,
Releasing their hold.
Your legs become heavier and heavier.
Feel the warmth spread into your feet and legs.
Feel yourself sinking into the surface you are lying on.
Sinking deeper and deeper.
Your whole body is feeling very heavy.
You feel the weight just dropping.
Feel the warmth in your hands become warmer and heavier.
Spreading up to your arms.
Your hands and arms are very heavy.
You are feeling your eyelids more heavy and relaxed.
As you keep breathing slowly,
They are getting heavier and heavier.
And it feels good to close your eyes.
To rest your eyes.
Allow your eyes to gently close.
Feeling relaxed.
Notice a feeling of lightness in your forehead.
Calm,
Cool and relaxed.
Free from any tension.
Feel the relaxing energy in your body flowing out through your fingers and toes.
Training away all the tension.
With each breath you can feel your body more relaxed.
Training away all the tension.
Let your mind drift for a moment.
Just relaxing.
Your hands and feet are so soft,
Getting softer and deeply relaxed.
The warmth spreads throughout your body.
Feel your body melting,
Softening.
It is a pleasant and softening feeling.
So relaxing.
Feel the core of your body relaxing.
Melting.
Your whole body is very soft.
Completely relaxed.
You just simply rest,
Enjoying this relaxation.
Let yourself float.
Allowing the sleep to overtake you.
Letting your mind drift off.
Drifting,
Drifting back to sleep.
Surrendering to the happiness of sleep.
Feeling good.
Your body so light,
Like a feather.
Floating down gently towards a peaceful sleep.
Feel your body drifting down and down.
Fluttering through the air softly.
Resting in this peaceful place.
Gently resting,
Sinking a peaceful,
Pleasant place.
So sleepy,
Drifting down,
Sinking down into its sleep.
So deep and heavy.
Calm,
Pleasant,
Dreaming.
Resting on a soft surface.
Gently sinking into comfort and sleep.
Enjoying the relaxation.
Now allow yourself to drift off into pleasant,
Deep sleep with the rest of the music.
Ai-Man you
