The day is over and now you're ready to relax.
To rest your body and your mind.
The time has come to sleep.
Begin by getting comfortable on your bed,
Resting easily on your back.
You can certainly change positions while you sleep.
But for now,
Simply lay quietly on your back,
With your hands on your side or in your lap.
Gently close your eyes and feel the bed underneath you.
The day is over and you are no longer on your feet.
You don't have to hold yourself up.
Right now the bed is totally supporting you.
Feel it underneath you,
Slowly giving way to your body.
Your muscles no longer have to do anything.
So feel them begin to soften.
Feel yourself slowly relaxing as you turn your focus to your breath.
There's nothing you need to do with it.
You don't need to alter it,
Change it.
Simply observe it in all its facets.
Feel your belly and your chest rising and falling.
With every inhale you're becoming calmer.
With every exhale you're releasing any tension or worry that may have accumulated throughout the day.
In a moment I'm going to ask you to take a nice deep breath in through your nose.
And when you get to the top of that breath,
You're going to hold it briefly and slowly let it out through your mouth.
Let's take that breath now in through your nose.
Hold it.
And slowly let it out through your mouth.
Let's take another in through your nose expanding your belly and your chest.
Hold it.
And slowly let it out through your mouth.
And now return your breath to its normal pace.
Start to feel the quiet around you.
Get used to the fact that the time has come to fully let go of the cares of the day.
This time to sleep is for you.
A time to thank your body for all the things that it allowed you to do throughout the day.
At this time you're fully at peace.
Your body is relaxed,
Motionless.
Your mind may be active and that's perfectly okay.
It's to be expected.
It's thinking about the day.
Processing the day.
If one or more thoughts come up,
There's no need to worry.
It's to be expected.
Slowly return your focus to your breath and watch those thoughts slowly fade away.
Bring your attention to your breath and use all your senses to experience the sensation of air entering and leaving your body.
In your mind's eye,
I want you to picture yourself sitting on a secluded beach underneath the fullest,
Brightest moon you have ever seen.
All around is dark,
But the moon is casting the most beautiful glow.
There's no one around for miles.
You are safe and so relaxed.
The air is still,
But every now and again a gentle warm breeze washes over you.
And as you look out on the ocean,
You see the moon's reflection on the water shimmering.
A sense of calm falls over you.
You are wonderfully at peace,
Grateful to be where you are.
You hear the rhythms of the waves crash upon the shore and then fall back to the ocean.
Enjoy this space,
This calm.
Drinking in the serenity.
Seeing the moon dance on the ocean.
Feeling the waves.
Feeling the breeze.
When you next hear my voice,
It won't startle or alarm you.
It will simply be a reminder that it's time to return your focus to the room and the comfort of your bed.
When you return,
You'll be feeling even more relaxed,
So calm.
And as you look out on the ocean,
You see the moon's reflection on the water shimmering.
A sense of calm falls over you.
It's time to come back now.
I'm going to count back from 5 to 1.
When I reach 1,
You'll be completely back in your room,
Ready to fall into a deep,
Deep sleep.
There will be no need to open up your eyes.
Simply enjoy the comfort of your bed and the stillness of the room.
5,
4,
Coming back now,
3,
Beginning to feel the room around you,
2,
And 1.
And now,
You're back.
In this moment,
There's no need to open up your eyes.
Simply listen to the softness of the music as you drift off to a full,
Restful night's sleep.
In the event your mind becomes active,
Once again simply place your focus on your breath,
Perceiving it with all your senses.
Then continue to listen to the music.
And then slowly,
Quietly drift off to sleep.
Namaste.
