Begin by affirming that you are now entering into a deep,
Restful sleep.
As you affirm this to yourself,
Welcome into your body and mind the felt sense of warm well-being.
Allow your senses to open to the environment around you.
The sounds around you.
The sensation of air touching your skin.
The sensation of your body resting upon and touching the surface that's supporting you.
Welcome your body breathing.
The gentle rise and release of your abdomen with each breath.
The physical sensations that are present.
Letting go into the feeling of being.
Being at ease throughout your entire body and mind.
Bring your attention to the sensation again of your body breathing itself.
Noticing without getting involved and feel yourself entering into the stream or flow of each breath.
Like you're on a boat gently floating on the stream of sensation.
Coming and going with each inhalation and exhalation.
Your body releasing with each inhalation and exhalation.
Relaxing,
Being relaxed and soft belly.
Letting go into the felt sense that all is well.
Nourish the sensation of your inner resource of well-being.
Continue noting your body breathing itself with a welcome feeling of well-being in every cell of your body.
With each inhalation,
The feeling of well-being in every cell of your body.
With each exhalation,
Welcome the sensation throughout your body of feeling yourself,
Letting go into a deep,
Restful sleep.
Welcome the sensation of your jaw,
Tongue,
Roof of the mouth,
Floor of the mouth,
Sidewall of the mouth.
Giving up thinking.
Welcome the sensation throughout your entire jaw.
Inhale sensing your right ear,
Sensing your left ear.
The sensation in both ears at the same time.
Exhaling,
Relaxing,
Sensing your cheeks,
Nose,
Sensing your left eye,
Your right eye.
The sensation in both eyes at the same time.
Giving up thinking,
Simply feeling.
Sensation of your forehead,
Cool,
Soft,
Relaxed,
At ease.
Sensation of the scalp,
Back of the head,
Neck.
The sensation of the left shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Palm,
Fingers,
The entire left arm,
Ease.
Sensation of the right shoulder,
Right upper arm,
Elbow,
Forearm,
Wrist,
Palm,
And fingers.
The entire right arm,
At ease,
Relaxed.
Giving up thinking.
Welcome the sensation of both arms and hands at the same time,
Just sensation.
Bring attention into the upper chest,
Upper back,
Mid back,
Mid chest.
Belly,
Lower back,
Entire torso,
Front and back,
Just sensation.
Letting go of thinking,
Just sensing and feeling your way.
Your entire torso,
Relaxed,
Heavy,
At ease.
The sensation of the pelvis,
Left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Foot,
And toes.
Entire left leg,
At ease,
Heavy.
Relax your entire body,
Heavy,
Relaxed,
At ease.
Sensation of your right hip,
Thigh,
Knee,
Lower leg,
Ankle,
Foot,
And toes.
Their right leg,
Heavy,
Relaxed,
At ease.
Feeling your entire body,
Relaxed,
At ease,
Sensing both legs at the same time.
Both legs heavy,
Relaxed.
Welcome the sensation of the entire front of the body,
Entire front of the body.
Not thinking,
Just sensing.
Eyes soft.
The sensation of the back of the body,
Feeling your way,
Just sensing.
The sensation of the entire body at the same time,
Relaxed.
Welcome the sensation of the left side of the body.
Leg,
Arm,
Torso,
Head,
Face.
Just the left side of the body.
Exhaling,
Right side of the body.
Leg,
Arm,
Torso,
Head,
And face.
Entire right side of the body.
No thinking,
Just sensation.
Exhaling the entire body.
The sensation of the entire body.
Inside surface of the body.
The entire body relaxed,
Heavy,
At ease.
Body breathing.
Belly soft.
Heart beat steady with each exhalation.
Letting go.
Welcoming,
Felt sense of wellbeing.
Like a warmth spreading through the entire body.
At ease.
Soft exhalation.
Guiding happiness.
Radiating throughout the entire body.
Feet.
Legs.
Torso.
Arms.
Neck.
Head.
Face.
Mouth.
Jaw.
Entire body at ease.
Allow your attention to let go in all directions at once.
Sensing everywhere at the same time.
Front and back.
Right and right.
Inside and outside.
Sensing everywhere at the same time.
Welcoming the feeling of simply being.
Body and mind.
Deeply resting.
Just being.
Just being.
