Just before we go into the sleep story,
We're going to prepare your body and your mind for a wonderful deep night sleep.
Spend the next 30 seconds or so just wiggling your body and becoming comfortable.
Almost like you are settling deeper into the bed.
Moving into the position that you would like to sleep in.
We're not going to worry about the mind,
We're going to create the perfect conditions for sleep.
Often when we struggle to sleep it's because the mind and the body doesn't think it's the ideal conditions.
So we let the mind and the body know that everything is fine,
Everything is just well,
And this is the perfect time to go sleep.
So for now we're just going to enjoy being comfortable,
Safe and allow the body and mind to relax.
We're going to go through and relax the body from the feet up and the best way to do this is like tensing and releasing.
Every time we do this it's like another releasing,
Letting go and a new depth of relaxing.
So just tense your legs and your feet and hold them tight and even your toes,
Hold them tight for a moment.
Hold them tight and now just let them relax.
And just feel the way they're more relaxed than they were before.
Now do it with your bum and your belly and your chest and hold it tight,
Hold it and now relax and let it go.
And now we'll do it with your arms and your hands and your fingers,
Tense your shoulders and your hands and your fingers,
Tense them up,
Tense them up and now just let them go as well.
And now finally we'll do it with the whole body,
So including your face and your eyes,
Your cheeks,
Legs,
Your toes,
Every bit,
Tense everything up.
No one's watching,
It doesn't matter what you look like and now just let everything go.
Continue to relax deeper on every out-breath,
Breathing calm,
Every out-breath relax.
Your muscles are becoming heavier and you're relaxing deeper into your comfortable position in the bed.
The perfect moment for sleep.
Just bring in your awareness to your breath,
Relaxing,
Relaxing and letting go.
And now your body is drifting off to sleep,
Let's have a little story.
Imagine you're in a wonderful comfortable room,
You're in the most comfortable chair.
Notice just the other side there's a bookshelf and on this bookshelf there's a book that you don't recognize,
It's a different color and it's your favorite color.
So you just walk over there gently,
Keeping calm and remaining relaxed.
You gently pull the book from the shelf and you come back to sit on the seat,
The perfect seat for relaxing.
And when you're ready you open the book and on the first page it says,
In this story there is no limits or no rules of the real world.
And you gently turn the page over,
You notice a window inviting you in.
As you slowly go through the window,
Feeling more relaxed and comfortable as you go.
You notice below you a wonderful meadow,
It has all these animals playing,
Surrounded by trees and right in the middle is an area that is really soft like a huge pillow.
And as you gently drift down,
Quieter and more relaxed,
You slowly come to rest on this pillow.
This pillow is holding you nice and snugly and keeping you secure.
Lying here on this pillow you're feeling relaxed,
You're feeling more comfortable and you're ready for the most peaceful night's sleep.
You can see the sky,
You can see the stars.
And this wonderful place you recognise is the perfect place for resting and the perfect place for a deep healing night's sleep.
There is nothing to do here,
Just enjoy the softness of this moment.
There is nothing to do here,
Just enjoy the safety of this moment.
There is nothing to do here,
Enjoy the love and comfort in this moment.
There is nothing to do here,
Just enjoy.
There is nothing to do here.
There is nothing.
