Begin by lying or sitting comfortably,
Allowing your eyes to gently close.
Start to focus on the breath.
Noticing the rise and fall of your chest or belly as you inhale and exhale.
With each inhale,
I'd like for you to visualize or imagine you're inhaling a calm,
Peaceful energy that's all around you.
And with each exhale,
You're releasing any tension or stress or worry that you've been holding on to.
Just for this little while that we're here together now,
You don't have to do anything.
You can just relax and receive.
There's nothing to fix.
There's nothing to manage.
There's nothing you need to figure out.
So,
Just for this little while,
There's nothing you need to worry about.
You can simply be here now,
In this body,
Exactly as you are.
For this time that we're here together,
You can surrender the effort.
Allow yourself to feel supported.
And trust your body's inner knowing.
Let's begin by settling more deeply into the body.
Bring awareness to the points where your body touches the bed or the surfaces below you.
Feel your feet,
Your hips,
Your shoulders,
Allowing each part to soften.
You don't need to move.
You don't need to fix anything.
Simply notice the calm that's already present.
Your mind may be active,
Racing,
Planning,
Thinking,
And that's okay.
Imagine your thoughts as leaves floating down a river.
You don't need to follow them.
You don't need to push them away.
Simply watch them drift past and float down the river.
With every exhale,
Feel a soft letting go,
A release of the urge to control or manage.
Bring attention now to the natural rhythm of your breath.
Effortless,
Soft,
Easy.
Allow your body to sink deeper and deeper with each breath.
Each inhale,
Bringing in awareness,
Peace,
And calm energy,
Filling your whole body,
Your whole being.
Every cell of your body,
The nucleus of every cell,
The atomic particles,
The subatomic particles,
All filling with a sense of calm,
Peace,
And relaxation.
Every single cell,
Softening,
Relaxing.
The space between the cells,
Softening,
Relaxing.
And each exhale,
Releasing tension,
Letting it go,
Letting it all go,
Letting it drift and float away.
And imagine,
Like an elevator going down,
Down,
Down.
I'm going to count from five down to one.
And with each level down,
Your body and your mind will feel more and more relaxed,
Going deeper and deeper into a deeper and more relaxed state.
Five.
Imagining the elevator getting ready to go down,
Starting to relax more and more.
Four.
Your body is softening,
Relaxing even more,
Melting into the surfaces beneath you.
Three.
Your mind and your body are feeling more and more relaxed,
Calm and peaceful.
Two.
Your body perhaps feeling heavier and more relaxed,
Calm,
Peaceful.
One.
You've now reached an even deeper level of peace and relaxation,
An ocean of calm and tranquility.
You've done enough by simply arriving here,
By simply noticing,
Relaxing.
And being present.
My voice will fade now.
And you can rest fully,
Allowing your mind and body to settle into their natural,
Relaxed rhythm.
Sleep is already happening,
Effortlessly,
Naturally,
As you continue to relax and restore your body feeling more and more relaxed,
And calm,
And peaceful.
