Find a comfortable position.
Get nice and cozy and close your eyes and prepare to relax.
Give yourself permission to fall asleep at any time during this guided journey to sleep.
You deserve an entire night of deep,
Restful,
Healing sleep to restore and rebalance your entire being.
So let's start by breathing in deeply and slowly,
Filling your belly and lungs and then holding it for four seconds,
Then releasing as slowly as you can.
One more time,
Breathing deeply and slowly.
And while breathing out,
Tell yourself that it is time to relax and let go of the day.
Become aware of the sheets that cover you and feel gratitude for the bed that you lie on and the pillows and the covers.
Thank them for always being there for you.
Feel grateful for the evening,
The dark sky and the moon and stars that tell you that this is your time for sleep.
Move all of your awareness to the very top of your head.
Become aware of your scalp.
Feel a warmth and a pulsation in this area.
Now relax your scalp and let it go.
Let this feeling of relaxation start to move down,
Down to your forehead now.
As you smooth out any lines,
The skin on your forehead is relaxing and the muscles under the skin.
Relax your forehead and let it go.
And become aware of your eyebrows and the eyelids and all the tiny muscles that surround your eyes.
It's time now to relax these muscles and let them go.
Become aware of your nose and sinus area.
Relax the nose inside and out.
Now move down to your cheeks and feel warmth in your cheeks as your entire face relaxes.
Relax your ears inside and out.
Moving down the face to your mouth,
Tongue and jaw.
Let your jaw drop.
Those muscles are letting go and relaxing deeply.
Moving your awareness down further to your neck,
Relax all the muscles in the front and the back of the neck.
Your entire head is now in a deep state of relaxation.
Feel this relaxation starting to move down your body like a wave.
Release any stress from your shoulder muscles.
Imagine massaging away any tension and releasing it like a wrung out sponge.
Your shoulders have become lighter,
Softer,
Warmer and loose just like they're supposed to be.
Now relax your arms,
The upper arms,
Now the elbow and lower arms.
Relax your hands and fingers.
They feel heavy and thick.
Become aware of a tingling sensation in the palms of your hands.
Now take a deep cleansing breath to relax your chest and all the muscles and organs within your chest.
Relax your heart and lungs,
Relaxed and performing efficiently.
Just move to the stomach and relax your stomach and all your internal organs so they're all able to function in perfect harmony.
Now become aware of your spine.
Visualize and relax each connecting vertebrae of the spine.
Starting at the top,
Feel the space between each bone as it begins to relax.
Feel further and relax the nerves and the muscles surrounding your backbone.
Feel yourself melting into the mattress as your spine just lets go.
Your muscles are relaxed and your spine now feels lighter and open so energy can flow freely.
Moving down to your legs and in particular the large thigh muscles.
Your thighs are now so deeply relaxed you may become aware of a vibration from the very bones within your thighs.
Now relax your knees.
All the ligaments and muscles that surround the knees are relaxed,
Flexible,
Strong and youthful.
Relax the calf muscles and now the ankles.
Allow this feeling of relaxation to continue down to your feet and toes.
Become aware of the soles of your feet.
You are now so relaxed.
You feel a slight tingling sensation from the bottom of your feet.
Now feel as if your feet are no longer a part of your body.
Let them just drift away.
Allow this feeling to travel up to your ankles,
Calves,
Knees and thighs.
Let them go.
This feeling travels up to your arms as you let them just drift away.
They no longer belong to your body.
You are no longer aware of them.
You feel light and edgeless.
Your physical body is now in its natural state of relaxation.
Become aware of the peacefulness,
Gratefulness and calmness that exists within you.
Give any thought that comes to mind without attaching to it.
If your mind starts to wander,
Just come back to my voice and see a thought come and just see it go without attaching.
Just say next and come back to my voice with kindness and no judgment.
There's no right or wrong way.
Watching your thoughts floating by like clouds,
Letting them go.
They start to slow down.
You are not your thoughts.
Become a witness to the parade of thoughts as you bring your thoughts to rest.
Let us now let go of the past.
Time to release any emotional and mental weight that no longer serves you.
To help you visualize a bunch of balloons and you are holding on to the end of these long strings.
These balloons represent anything and anyone that is holding you back.
And keeping you from a good night's sleep.
Release the strings and look up and say goodbye to all these balloons as the stress of the past just floats away.
Feel yourself flooded with relief,
Gratitude and love.
Forgive and be kind to yourself now and always.
Feel a lightness in your mind,
Body and spirit.
Become aware of peace flowing freely through your entire being.
Take a few minutes to enjoy this feeling of pure peacefulness as it flows through all the cells of your body.
Peace.
Allow peace to enter your life.
Peace comes from within.
I will count from the number 10 down to 1 and with each descending number you will feel yourself going deeper and deeper.
Feeling more relaxed and ready for sleep than ever before.
Seven,
Nine,
Eight,
Going deeper.
Seven,
Six,
Five,
Going within.
Seven,
Eight,
Going deeper.
Imagine you are swimming through a blue ocean of pure,
Unconditional love.
The sand is very warm and a beautiful natural beige color.
Veil the aromas in the balmy breeze and see the green palm trees swaying gently back and forth.
In the blue of the sky with the white seagulls flapping over you.
Feel the gritty sand between your toes and feel the heat of the sun enveloping you with the warm wind.
See yourself as a bright light shimmering on the beach.
Feel the waves flowing over your body as a magical sensation of cleansing and rejuvenation washes over you.
The salt water has shiny particles of light that restore your balance to a natural and healthy state on every level.
The warm tropical water feels so good.
Walking along the sand,
You pick up a nearby stick or you can use your finger to slowly write in the sand the word sleep in big round letters.
Trace over the word slowly S L E P P S L E P Continue writing the word sleep over and over in the sand.
Following along the path you made the last time.
S L E P As you fall deeper and deeper into sleep,
I will plant positive seeds in the mind that your subconscious will listen to as you sleep.
I deserve to sleep soundly tonight and every night.
I let go of the past.
I am peaceful and calm.
I love and accept myself unconditionally.
I choose happiness and health for myself.
I am full of gratitude.
I am safe and trusting.
I am flexible and intuitive.
I am honest and loving.
I am ready to deeply rest and relax.
I am kind and patient with myself.
I leave the past behind.
I am dreaming and sleeping with ease.
