I'm now going to guide you through a pre-sleep relaxation.
So just lying back in your bed now and just make yourself quite comfortable.
I suggest that you have your arms at your sides just loose beside you,
Your feet uncrossed.
And as you lie there just close your eyes now and then just breathe gently three deep breaths.
With each breath as you exhale think to yourself relax now.
As you lie there you become an observer of your own breath.
With every easy breath you breathe your chest rises and falls and with every breath you breathe you are becoming more relaxed.
You are lying in bed and you now notice the comfort of the pillow beneath your head.
The comfort of the pillow beneath your head.
You focus your attention now on the tiredness and relaxed heaviness of your arms and legs.
The pleasant heaviness of your relaxed body.
You are lying back in the comfort of your bed.
You are warm and comfortable.
Your body position comfortable.
Your body temperature perfect.
And you hear the sound of my voice.
You hear music gently in the background of my voice and with every easy breath you breathe you are drifting deeper,
Deeper in deep drowsy relaxation.
As you relax now you imagine within your mind a beautiful place.
A place of peace and relaxation.
A place of beauty and calmness.
And you go to that place in your mind.
You are there.
And as you go to this place you are absorbed in being in this beautiful place.
And as you are there now you are relaxing.
You are relaxing the muscles around the back and sides of your head.
Becoming so relaxed and comfortable.
The muscles around your scalp and forehead.
All of these muscles are simply giving up their hold.
They are becoming so relaxed.
Any tension easing away now.
As you relax the relaxation is flowing through your eyebrows,
Your eyelids,
Your nose and out across your cheeks.
Softly,
Gently relaxing the muscles of your mouth and lips,
Your chin and jaw.
The muscles are easing off as the relaxation flows down through your neck and throat.
And with every easy breath the soft relaxation is spreading out across your shoulders and down your back.
Gently relaxing the muscles of your shoulders and back.
Your upper back relaxing deeper and deeper.
Your middle and lower back relaxing so completely.
And as these muscles relax it's as if there is a cloak of relaxation around you.
The relaxation spreading like a soft message of relaxation spreading down your arms,
Around your elbows,
Down through your forearms,
Through your wrists and into your hands.
This relaxation flows gently.
Right to the tips of your fingers.
And as this relaxation flows the relaxation is spreading through your body,
Your chest and diaphragm,
The muscles of your stomach and pelvis,
Your thighs taking on this relaxation.
To relax in this way feels wonderful and you give in to the relaxation.
The deeper you go the more relaxed you become.
You are drifting deeper as the relaxation surrounds your knees,
Down through your calves,
Through your ankles and feet,
Right to the tips of your toes.
As you relax the suggestions that my voice gives you become a part of your mind.
Every suggestion I give to your mind in this deeply relaxed state is accepted and kept,
Acted upon.
Every suggestion that I give to you has a powerful effect upon you in a very positive and enjoyable way.
Every night you fall asleep so easily,
So easily.
You drift easily into a deep sound sleep simply takes over.
When you're lying in your familiar and comfortable bed sleep simply takes over.
Sleep simply takes over as you lie in your familiar and you fall asleep so easily,
So easily.
And you sleep through the night in a deep sound sleep.
Hours pass by,
The time is irrelevant to you.
You are asleep in a deep sound sleep.
The hour is irrelevant.
You are in a state of deep sound sleep.
Every time that you hear the familiar sound of my voice as you lie in bed listening to this relaxation,
You relax so deeply.
The familiar sound of the music relaxes you.
The familiar sound of my voice relaxes you and every time that you listen to my voice guiding you through this relaxation you are becoming a more wonderful sleeper.
You are a wonderful sleeper.
As a result of being a wonderful sleeper your life is in balance.
A balance between rest and activity.
A balance between thinking and doing and stillness.
Every time my voice guides you in this way you are learning to give in completely to your own relaxation so that your own relaxation simply takes over.
Your sleep pattern is improving with every passing night.
The night passes as you sleep and as you sleep your sleep pattern is improving.
You are becoming,
You are a wonderful sleeper.
If you need to go to the bathroom you wake up and you take yourself there and then you return back to bed.
Warm,
Comfortable bed and you drift quickly and easily back to sleep in the comfortable warmth.
Back to sleep.
Back to sleep.
And you stay asleep.
You stay asleep.
Each night you drift off to sleep more easily,
More quickly.
You are becoming a more calm,
Relaxed personality and each night you fall asleep so easily.
You give in to the relaxation of your body and sleep simply takes over.
You drift into a deep sound sleep and unless you need to go to the bathroom,
Unless for safety reasons you needed to awaken,
Otherwise you stay asleep.
You trust your subconscious mind to wake you if necessary and otherwise you remain asleep.
You remain asleep in a deep sound sleep as a result of sleeping so well when you awaken in the morning.
You feel refreshed and invigorated.
You awaken to a time that you have set your clock and you feel so refreshed,
Renewed,
A whole new day ahead and energy to enjoy the day.
Energy to enjoy an interesting positive day.
And when you return to bed at night,
When you are back in bed once more,
Once again you give in to the relaxed,
Tired heaviness of your body.
When you are back in bed once more you give in completely to the relaxed,
Tired heaviness of your body,
Of your arms and legs and you drift off to sleep so easily.
Sleep is a time of rest and repair.
Daytime is time for activity and nighttime is a time of sleep and rest and repair.
And every night you drift more easily into a deep sound sleep,
Sleeping throughout the night a deep wonderful quality of sleep.
You are a wonderful sleeper.
You are a wonderful sleeper and at the end of each day as you go about your pre-sleep routine you progressively relax more and more.
And when you climb into your comfortable familiar bed you notice the pillow beneath your head.
You notice the tired and relaxed heaviness of your arms and legs.
It is good to be in bed.
You are ready for sleep and sleep simply takes over because you give in to the relaxation of your own body,
Your mind drifting deeper and deeper.
You are a wonderful sleeper.
Tomorrow you awaken feeling fresh and clear and until then you sleep well.
Tomorrow is another day.
Tomorrow is another day and you sleep well.
You sleep well.
You are a wonderful sleeper.
You relax easily as you drift deeper and deeper.
Pleasant dreams.
Pleasant sleepy dreams.
You are a wonderful sleeper.
You are a wonderful sleeper.
You are a wonderful sleeper.
You you
