Good evening.
Let's start with taking a comfortable position lying on the floor or in your bed.
Switch off your electronic devices and make sure there are no distractions to disturb you from your sleep.
We'll start by taking a deep breath in through the nose and out through the mouth.
Breathe in,
Two,
Three,
Four,
Five,
Hold,
Two,
Three,
Four,
And release through your mouth,
Two,
Three,
Four,
Five.
Breathe in and let it go.
Notice any muscles you may be holding in your face,
Perhaps your forehead,
Your eyebrows,
Maybe your jaw,
Whatever muscles you're holding onto,
Let them go.
And we move down to your throat.
If you have any muscle tension in your throat,
Let it go.
Breathe in and let it go.
Moving down to your shoulders.
If you have any muscles clenched here,
Just release them and let gravity do its work.
And as you release them,
Sink more and more deeply into your bed or onto the floor.
Breathe in and let it go.
Focus on your arms and your hands.
If you feel any tension here,
Just release.
Let it go.
And as you feel yourself sinking even more deeply into your bed or into the floor,
Let your awareness continue down into your hips.
Feel any muscles that are tight.
Let go of any tension you may be holding onto.
And your thighs.
Release any muscles you're holding onto.
And let yourself grow heavy into your bed or sinking further into the floor.
Breathe in and let it go.
Continue moving down your body.
Let your awareness rest on your knees and your calves and your feet.
Notice any tension you may be holding onto.
And just release.
Let's go back to the top of your head and scan your body from head to toe,
Making sure your body is completely at ease.
Feel how your body feels in your bed or on the floor.
It feels as if you can barely lift a muscle,
As if your eyes are glued shut and your body is completely attached to your bed.
Breathe in and let it go.
Let this heaviness bring a deep feeling of peace,
Of comfort.
Imagine you're floating on the ocean,
In the clouds and just relax into this floating sensation.
Let yourself feel your body floating into a state of deep sleep.
There is nothing left to do today except let your body relax.
Breathe in and let it go.
And as you float,
You'll start entering a beautiful world of dreams.
Your mind slowing down,
Your heart rate resting,
Your whole world becoming quiet and peaceful.
Let yourself float away into a deep,
Deep sleep.
Breathe in gently.
And as you exhale,
Your body grows even more tired,
Allowing yourself to drift off into a deep,
Deep sleep.
Good night.
