Let's close down our eyes,
If you prefer leave them open in a soft gaze.
Let your body breathe at its own comfortable rate.
As you begin to rest,
Scan your body and see if you can relax any muscle,
Just a little bit more.
Maybe you're holding your hands in fists and can relax your hands and fingers,
Maybe your feet and toes,
Just relax them.
Your arms and legs,
Just let them rest.
Relax your shoulders,
Let them fall,
Relax them again.
Focus on your face,
The muscles around your eyes,
Your jaw.
Try to relax all those facial muscles,
Your chest and stomach,
Let your whole body just relax and rest.
Tell yourself you are here,
Give yourself permission to rest.
Let's take a long cleansing breath in through our nose and out through our mouth.
In through our nose and out through our mouth.
Allow yourself to make an audible sigh on the out-breath,
If you like.
Breathing in,
Breathing out.
Two more,
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Come back to just a natural breath.
Breathing in,
Breathing out.
I invite you to bring to mind a relaxing image.
The first thing that comes to mind,
It may be a field of sunflowers,
It may be the ocean,
Maybe some autumn trees or children laughing.
Something personal to you that brings you calm and relaxation.
Bring the image to mind,
Make it as vivid as possible.
Focus on all the details,
The color,
The shape,
The texture,
The sound.
Maybe you can even reach out and feel it.
Maybe there's sand or grass.
Is there something that you can smell,
Like the wind in the air or the ocean?
As you see,
Smell,
Hear,
Taste and feel your way around.
Breathe,
Relax,
Rest,
Sleep.
Sleep,
Rest,
Relax,
Sleep.
Breathing in,
Breathing out.
See all the fine details of your image.
Hear all the sounds.
Smell the different smells around you.
Take in all the sights and smells and tastes.
Breathe,
Rest,
Relax,
Sleep.
Breathing in,
Breathing out.
Peace,
Calm,
Safety.
Breathe,
Rest,
Relax,
Sleep.
