Make sure that you have done everything that needs to be done for the day,
So that you won't lie in bed thinking about it.
Now lie down in a comfortable position.
Make sure that you can hear my voice clearly.
If you are wearing headphones,
Make sure that the cord is not in your way as you fall asleep.
Now take a deep breath in through your nose,
Down into your belly and call me out through your mouth.
Feel how your body is relaxed.
You can feel that your body is tired after a long day.
You want to sleep for a whole night.
Tell yourself how long you want to sleep for,
Imagining waking up in the morning after having slept for the whole night,
Feeling well rested.
Focus on your body,
Becoming more and more relaxed.
Feel your head becoming heavy against your pillow,
Resting against the surface.
Feel your shoulders too,
Resting heavily against the surface.
Your upper body and arms are resting heavily against the mattress and your legs are heavy.
Your whole body feels heavy and relaxed.
The only thing you can hear is the sound of my voice.
Focus on my voice.
Stay awake for a while longer.
Imagine that you are sitting in a boat on the sea.
It's a warm and sunny day.
You are excited to get to your destination.
You know where you are headed and it's a wonderful place,
A place that makes you relax,
A place where you can feel at rest.
The waves are gently rocking your little wooden boat.
After a while your boat reaches the shore.
What greets you is a small beach.
You get off the boat and stick your feet into the warm soft sand.
You are barefoot and you can feel the soft sand warming the soles of your feet.
You are standing there for moments while playing with your feet in the sand,
Sticking your toes further down.
It must be the softest sand you have ever felt against your feet.
You continue on from the beach.
You walk through some grass and reach an opening where a small green field spreads.
The only suns here are from nature,
With birds chirping and bugs buzzing.
There are many beautiful flowers here,
A wonderful sight.
You sit down,
You feel an internal peace and safety while you admire your beautiful surroundings.
You feel even more relaxed.
You look around,
Looking at the birds,
Looking at the beautiful flowers,
Looking at the view and a green grass against your bare feet.
You lie down in the grass and you can feel the warmth from the grass that has been heated up by the sun all day.
You look at the long straws,
Wavering slightly in a light breeze.
A good calm spreads throughout your body.
The calm comes from this beautiful place,
From a teeming animal and plant life,
Where everything is happening right here and now.
In the background you can hear the waves lapping against the shore.
Lie still and feel the good feeling you have in your body over getting this moment.
And do that now.
Feel how calm and relaxed you are.
The only thing you need to pay attention to is the sound of my voice.
Focus on your heart and feel everything around you becoming more and more peaceful.
Your body is sinking deeper and deeper into a relaxed and comfortable state.
Your breath flows lightly through your whole body.
Everything feels wonderfully good.
You feel well and feel your body about to sink into a huge pile of dawn.
Dawn that lets your body sink deeper and deeper.
Dawn that embraces you and is as soft as the softest fur from a little kitten.
Dawn that gives you a good and safe embrace,
Sweeps you in like it's the most wonderful silken blanket ever invented.
Your body sinks further and further into the dawn and it's good and soft to lie there with the world's softest dawn around you.
Lie now and feel this softness wrapped around your body.
Feel the warm and safety and peace that it gives you.
And do that now.
And do that now.
Feel the form into your heart.
Feel it.
It's peaceful.
Just relax and feel.
Until that now.
Just relax and feel the peace.
Inside you,
Around you.
Just feel it.
Feel the peace into your heart,
Into your whole body.
Fascinating.
Today just relax.
Feel it until that now.
The peaceful moment just here and now.
The peaceful moment just here and now.
The peaceful moment just here and now.
Just feel your body,
Your heart.
The peace in your whole body and just relax.
Feel it.
The sun is setting.
You hear the waves gently lapping against the shore behind you.
You know that any time now you can allow yourself to fall into a deep lovely and natural sleep.
You know that any time now you can allow yourself to fall into a deep lovely and natural sleep.
You know that any time now you can allow yourself to fall into a deep lovely and natural sleep.
You know that any time now you can allow yourself to fall into a deep lovely and natural sleep.
I will leave you now so that you can sleep and get the rest you need.
Namaste my friend.
