As you settle in and allow this time to be completely for you,
This is a time to reset and dissolve into complete relaxation.
As you transition into your final moments before sleep,
You allow yourself to settle,
Lying on your back,
Closing your eyes,
And softening all the muscles around the eyes,
Beginning with just a few inhalations and exhalations,
And just feel your body lying here.
Feel the breath moving in your body,
And sense what it's like to breathe with your whole body,
Letting go and aware of the gentle movements of the breath and the sensations in your body.
Take three rounds of deep breaths in through your nose and out through your mouth,
Letting go of thoughts,
Releasing tensions from your day,
And you sense how it's possible to receive the in-breath,
And with the out-breaths,
It's possible to let go and release outward.
Begin to breathe evenly,
In and out through your nose,
Natural breath,
Peaceful and calm,
With each breath,
You melt away your day,
Expectations,
And worries,
And give your thoughts permission to leave your mind.
Quiet,
Getting quieter in this moment,
Relaxing and still,
Quiet,
Relaxing and still,
And just being here with your breath.
Now bring your awareness to your mouth,
And explore the possibilities of relaxing your jaw.
Soften around your shoulders,
And bring the breath in,
And send attention to your hands,
Just letting them go soft,
Relaxing and letting go in the fingers,
And feeling the breath and awareness at the heart,
Inhaling and receiving,
And exhaling and letting go,
Relaxing as you fill the belly deep,
And the torso to receive the in-breath,
And letting go,
Letting go just to receive that exhale,
As you soften through your hips,
Your legs,
And you invite your feet to relax.
You feel your whole body,
Your back body,
Supported,
Grounded,
And resting.
Feel yourself nurtured,
Cozy and warm,
As the whole body prepares for deep rest.
Now imagine a beautiful ray of luminescent moonlight,
And this ray of light washes over your head,
And flows down from your head,
All the way through your toes,
As it sweeps over you,
And through you.
It calms and purifies you,
This ray of peaceful and healing light,
Scans your body from the front of your head,
Through the soles of your feet,
And softens any areas of restlessness,
Continuing to soften,
Letting go deeper and deeper,
As you scan down your body with awareness,
Letting go of more sensations,
Letting go of emotions,
As you sink in to this deeper and deeper level of stillness,
Knowing that you are safe,
Warm,
And quiet,
As you enter this space of silence,
That you just drift into,
Before you drift off to sleep.
You receive the in-breath,
Exhale,
Letting go,
Relaxing outward,
As you begin to count backwards with your breath,
Very slowly now,
Breathing in,
Out with each count,
And concentrate on your mind relaxing and releasing,
Relaxing and releasing from ten to one,
And if your mind wanders,
Return again to ten.
Take an inhale,
Feel your belly rise,
Take an exhale,
Soften your belly,
Ten,
Inhaling,
Exhaling,
In-breath,
Slowly,
With your own pace,
And you're floating,
You are drifting deeper and deeper into silence,
Floating and drifting,
Ready for a deep restorative sleep,
Knowing that you will sleep like an angel,
And be restored and renewed in the morning,
Enjoy,
And sweet dreams.
