This will be the best sleep you've had in a long time.
First I'm going to take you through a nice relaxing scan through your body to relax your muscles section by section to take you into a deep state of relaxation.
Then I will guide you through a countdown to where if you're not already asleep you will be guided to the brink of blissful lasting sleep.
Now get yourself comfortable in your bed.
Adjust your pillows and blankets into the most comfortable position in which you're most readily available to be open to deep sleep.
Take a deep breath in and out.
Don't try to control the way you're breathing,
Just breathe.
Notice the sensation of your breath as it enters your nostrils or mouth.
Feel the way in which the air passes through.
Don't try to change anything,
Just breathe in and out.
Now I'm going to lead you through a body scan which will help you to relax every part of your body until you are fully melted into a deep state of restful tranquility.
Start to notice your toes.
Feel the way in which the blankets are touching them or the way in which the air touches them.
Breathe in and as you breathe in guide your breath into your toes.
Breathe out and as you breathe out imagine any tension that you're carrying in your toes being being breathed out and alleviated in your out breath.
Now focus on the balls of each of your feet.
The part of your foot just inward of your big toes and the parts of your feet on the outside of them.
Breathe in and as you breathe out imagine any tension,
Any pain evaporating from the frontal region of your feet.
On your next breath in I want you to take notice and really feel the middle of both of your feet.
You can focus on them one by one but as you do bring your attention to both of them.
You notice them now and as you do you imagine a warmth underneath them that radiates from them from your bottom of your feet all the way to the tops of your feet and down back to each one of your toes.
This warmth now radiates towards the bottom of your heels and up around your ankles.
This part of your body can carry an enormous amount of pressure throughout the day and we should be grateful for that but right now it's time for your ankles to melt into the surface beneath it.
Breathe in and as you breathe in you fill both of your feet with warmth.
Breathe out and as you breathe out imagine all of the tension from your day going away and dissipating into the cool or warm air around you.
Now focus on your shins and calves.
Breathe into them and out.
There's no more tension in the lower parts of your legs.
Now move up around your knees.
Breathe into your knees both the front and the back.
Breathe in cooling loving energy into your knees.
Breathe out any tension and heat in and out.
Now I want you to focus on your thighs.
Whatever kind of tension in your thighs I want you to focus on pulling that tension from your muscles into your lungs and out of your mouth.
One more time in and out.
On your next breath in I want you to take your attention and bring it to your pelvis.
On your breath out release all tension from every part of your lower body into the air.
Breathe into your belly now.
On your breath out release every bit of tension and imagine a warm orange light taking the place of all of your belly's tension.
This light as you now breathe peacefully and naturally fills up your chest area making your heart and lungs warm with a loving glow of heavenly light.
Breathe in and out.
There's no need to control your breath.
Your body knows exactly what it's doing.
Your heart is perfectly working just as it should and working in a harmonious tandem with the rest of your body.
As you move up noticing your shoulders and lower neck you pause and give thanks to all of the parts of your body that you've noticed so far and feel a warming calm wash over you like an ocean of love and gratitude.
Breathing in you now begin to notice your shoulders.
Breathe a deep healing breath into your shoulders and as you breathe out give thanks for all that they've given you.
On your next breath in we're now going to give credit to the champion of your body the stretch of muscle and bone that supports everything that you've thought and felt your neck.
Let's take a moment to give some rest to your neck as you notice the sensations in your neck muscle.
Take a second to breathe in and out.
Feel the warmth or cool from the air that surrounds you and rest in this moment for a few more breaths.
Now pay attention to the back of your head.
Bring your attention to your ears.
Feel either the warmth the cool or anything in between.
Now feel the muscles in your jaw.
If you're carrying any tension in your jaw let that go as you breathe your next out breath.
Breathe in and bring your attention to your facial muscles all the way up to your eyes and finally to the top of your head.
Pay attention now to your entire body from your head down to your toes.
Breathe in and after our next out breath we're going to count down from 10 to 1 with each number falling into a deeper state of relaxation as the numbers count down.
Breathe in 10 feel your body sinking deeper into the surface beneath you 9 going deeper now 8 really starting to melt into the comfortable solace of sleep 7 deeper and deeper into relaxation 6 5 you're feeling so heavy now 4 deeper and deeper 3 you're almost there 2 you're feeling so heavy now 1 you are now fully relaxed and dozing into the dream world.
I will now leave you with the soothing sounds of the music as you drift off to sleep.
Much love and good night.
