Come into a comfortable lying position.
You can be flat on your back or on your side,
Whatever is most comfortable in your body today.
And be open to the idea that what you need today may be very different from what you needed yesterday.
When you feel ready,
Close your eyes.
Allow your body to begin to settle.
Feel the effort of your day,
Any thoughts of your day start to drop away,
Giving yourself this time to transition not only the body,
But also the mind to sleep.
Notice your forehead.
See if you can soften,
Releasing any expression from this space.
Relax the corners of your eyes and maybe even imagine that your eyes themselves could drift back deeper into the head.
Bring your attention to your mouth and your jaw.
Soften any tension,
Any gripping or holding from this area.
And allow your tongue to relax completely away from the roof of the mouth.
Feel the weight of your entire head dropping deeper into the support beneath you.
Open your neck and throat.
Relax your shoulders.
Visualize your arms,
Wrists,
Palms,
And each one of your fingers becoming a little heavier.
Relax and soften your heart,
Your chest,
The belly,
As well as the entire back of the body.
Open the whole torso,
Front and back,
Growing wider and more at ease.
Feel your hips relaxed,
Heavy.
And allow your awareness to move down into the legs.
Soften the thighs,
Backs of the thighs,
Knees,
Shins,
Calves.
And the ankles,
Feet,
And toes let go.
Now in your mind's eye,
See your entire body from the very top of your head all the way down to the bottom of your feet,
Letting any lingering tension drain out completely.
You might even visualize the outline of your body spreading from side to side and top to bottom.
The breath is soft and easy.
There is no effort,
Only release.
Allow yourself to completely relax and drift off into a deep and nourishing sleep.
