Lie down and allow yourself to get into a comfortable sleeping position.
If all you do is relax without sleeping,
You will be rested and refreshed afterwards.
Close your eyes and breathe deeply in and slowly out.
Breathe in and slowly breathe out.
Take slow,
Calm breaths.
Feel your breathing as it relaxes you.
There is nothing you need to do right now.
Accept,
Breathe calmly.
Just drift,
Relaxing.
Feel yourself becoming sleepy,
Ever so slowly getting sleepier.
And at this,
The end of the day,
Allow yourself to let go of any mistakes that you may have made,
Knowing that tomorrow is a new day and you can begin all over again.
Focus on all the blessings and all the good things that you had in your life today.
Allow yourself to become aware of all the parts of your body and feel a deep sense of gratitude for having a body that has worked so hard for you today.
Feel gratitude for your hands and feet,
Your arms and legs,
Your fingers and toes,
Your spine,
Your head,
Your neck,
Your shoulders,
All your internal organs,
Muscles,
Cells and tissues.
Allow yourself to be amazed at how wonderful your body is.
Feel gratitude for your sense of smell,
Taste,
For your hearing and for your eyesight.
And focus on the good health that you have experienced in your body today.
Thanking it for being with you today.
And now giving your body permission to relax and to be at ease.
See how slowly you can release your next breath.
Breathe in deeply and breathe out slowly.
Very slowly,
Prolonging the side breath.
Relaxing.
When you finish breathing out,
Breathe in naturally and then breathe out again slowly.
Just keep breathing,
Letting each breath occur naturally without effort at a pace that is comfortable for you.
Feel your breathing becoming calm,
Slow and easy.
And notice how your abdomen rises and falls as you breathe.
Scan your body,
Beginning at the top of your head and moving downward.
Bring your attention to your head and observe how your head feels.
Moving your attention down to the level of your eyes,
Your nose and your chin.
Moving down to your shoulders,
Noticing each area and observing how your body feels.
Keep scanning,
Gradually moving down your body.
How does your upper body feel?
Take note of any areas of tension.
Hearing the centre of your body at the level of your stomach.
How is this part of your body feeling?
Keep observing your physical state.
Continue to scan your body,
Moving the focus of your attention downwards.
Reaching the level of your hips.
Just keep observing and moving your attention down.
How does this part of your body feel?
Notice any tension without attempting to change anything.
Reaching the level of your knees.
How does this area of your body feel?
Keep scanning all the way down to your feet.
Take a moment now to scan your whole body.
Notice how your body feels and where your body is most tense.
Focus on this one area of tension and imagine the muscles here letting go of their hold,
Becoming loose,
Becoming relaxed,
Letting the tension go,
Releasing the tension bit by bit until this whole area relaxes.
Feel the tension softening,
Feel the muscles as they loosen,
Lengthen and relax as if they are melting.
Notice where your body is the most relaxed.
How does the relaxation feel?
Imagine that this relaxation is warm and tingly,
Moving,
Growing,
Spreading to relax other parts of your body.
Feel your body becoming more relaxed as the area of relaxation grows.
Allow your body to relax.
Feel your shoulders relaxing and the muscles releasing their hold.
Your legs are still and they are starting to feel heavy.
Your feet are very warm.
Feel the warmth spreading as your legs become warmer as well.
Your arms are getting heavier and you feel yourself sinking into the surface you are lying on.
Sinking deeper and deeper.
Your whole body is feeling very heavy.
Feel the warmth in your hands growing warmer and warmer,
Spreading up to your arms.
Your hands and arms are heavy.
Blink your eyes a few times.
Notice that your eyelids are heavy.
They are getting heavier and heavier.
Just allow your eyes to rest,
Noticing how good it feels to close your eyes.
Notice the feeling of coolness in your forehead.
Calm,
Cool and relaxed.
Smooth and free from tension.
Imagine that the tension in your body and the worries of today are flowing out through each of your fingers and each of your toes.
Draining away with each breath,
You can feel the tension leaving right out your fingertips and right out your toes.
Feel the tension leaving your body,
Draining away.
Let your mind drift now for a moment,
Just relaxing,
Not needing to focus or think,
Just drifting as the tension continues to drain away and your body relaxes.
Imagine that your body is made of candle wax.
Imagine a feeling of warmth starting in your hands and feet that starts to soften the wax that your body is made of.
Soon your hands and feet are soft,
Getting softer and more liquid.
The warmth spreads through your body,
From your hands up to your arms,
Feeling your arms melting and softening.
Such a pleasant feeling,
So relaxing.
Feel the warmth as it continues up your feet and up your legs.
Notice that your legs are softening as if they are melting to a completely relaxed state.
Feel the core of your body as the warmth coming from your arms and legs meets at your stomach.
Feel your core relaxing and melting.
Imagine that your whole body is very soft,
Just like a candle that has melted and is soft and smooth and warm.
Simply rest,
Enjoying the sense of relaxation,
Floating,
Relaxing.
It's okay to just relax now,
Just allowing sleep to overtake you.
Letting your mind drift off,
Drifting,
Drifting,
Back to sleep.
It feels so good to surrender to the heaviness of sleep.
Your body is like a feather,
Floating down gently towards this peaceful land of sleep.
Feel your body drifting back and forth,
Down and down,
Fluttering through the air,
Soon coming to rest in this peaceful place.
Softly resting,
Sinking,
A peaceful,
Pleasant place.
So sleepy,
Drifting down,
Down.
Sinking down into sleep,
So deeply asleep and heavy.
Pleasant,
Calm,
Dreaming.
Coming to rest on a soft surface,
Softly sinking into comfort and sleep.
There are no more words you need to focus on,
Just calm,
Gentle music.
Enjoy the relaxation now and allow yourself to drift off into pleasant,
Deep,
Restful sleep.
With your bend,
Launch to start.
You You You
