Hello and welcome.
Thank you for joining me tonight.
For the first 10 minutes or so,
You'll hear my voice guiding you gently into rest.
After that,
Calming music will continue to play for the remainder of the hour,
Supporting you as you drift into a deep and peaceful sleep.
Let's begin by settling in.
Make yourself as comfortable as possible.
Whether you're lying on your back or curled up on your side,
Allow your body to sink deeply into the mattress.
Feel the support beneath you,
Holding you.
Let yourself begin to relax.
Let's take a few slow,
Easy breaths to arrive in the present moment.
Inhale softly through your nose and exhale through your mouth like a quiet sigh.
Again,
Inhale and exhale,
Allowing the day to begin melting away.
One more time,
Inhale peace,
Exhale tension.
Now gently return to your natural breath.
Let it be soft and effortless.
Feel the weight of your body resting,
Your limbs letting go,
Your breath becoming even slower.
There is nothing you need to do right now,
Nowhere you need to be.
This is your time to simply rest.
Bring your attention to your feet,
Let them completely relax.
Feel any tightness dissolve.
Now your legs,
Soft and heavy,
Let gravity hold them.
Your hips,
Your belly,
Your chest,
All softening with each breath.
Allow your shoulders to melt down away from your ears.
Let go of any weight you've been carrying.
Your arms,
Hands and fingers,
Relaxed and still.
Now your jaw,
Unclenched,
Your mouth,
Soft.
Eyes,
Heavy.
Forehead smooth and calm,
Your entire face now peaceful.
Notice your breath again,
Slow,
Steady,
Natural.
It flows in and flows out.
In and out,
Just like waves lapping gently at the shore.
If thoughts appear,
That's okay,
There's no need to push them away.
Simply return to your breath again and again.
With each breath,
Feel yourself sinking deeper into comfort,
Into safety,
Into rest.
Now imagine a warm,
Gentle light above your head,
Soft and soothing.
It begins to wash over you,
Bringing a sense of peace and calm.
It flows down your forehead,
Over your eyes,
Your cheeks and jaw.
This calming light moves through your neck and shoulders,
Melting away any tension.
It flows down through your arms,
Your hands and out your fingertips.
Now it spreads through your chest,
Your back and belly,
Releasing everything you no longer need.
This peaceful light moves through your hips,
Your legs and all the way to your toes.
Your whole body is now bathed in stillness,
In warmth,
In safety.
There is nothing to hold on to,
Nothing to figure out.
Everything is okay.
Let yourself float now into silence,
Into stillness,
Into sleep.
I'll leave you here in this peaceful space.
The music will continue to play.
To support your rest,
To soothe your body and to guide you gently into deep,
Nourishing sleep.
May you sleep peacefully,
May you dream sweetly and may you wake renewed.
Good night.
