Welcome to this time for rest and relaxation.
Tonight you're giving yourself the gift of deep peaceful sleep.
Find a comfortable position in your bed,
Letting your body fully settle.
Adjust yourself until you feel supported and at ease.
Gently closing your eyes,
Taking a slow deep breath in,
Holding for a moment and exhaling softly,
Letting go of the day with the breath as you exhale.
Take another deep breath in,
Letting it fill your lungs completely and exhale,
Releasing any tension that was in your body.
Feel yourself beginning to relax,
Letting go of any of the stresses or worries from the day and with each breath that you take you're moving closer to a place of calm and safety and comfort.
Your bed holding you gently,
Cradling you in perfect relaxation,
Safe and comfortable.
When I'll count from ten to one with every number you can imagine yourself sinking deeper into a state of calm,
Peace and tranquility,
Ready to drift into sleep.
Ten,
Letting go of any tension in the face.
Nine,
Your shoulders melting down soft and relaxed,
Your arms and hands feeling heavy but peaceful and relaxed.
Seven,
Your chest and stomach rising and falling gently with each breath.
Your legs growing soft and relaxed,
Sinking into the bed.
Five,
Every part of your body relaxing and letting go,
Mind calming,
Thoughts slowing down.
Three,
Feeling completely safe and at ease.
Two,
Almost there,
Deeply relaxed,
Enjoying a gentle complete relaxation,
Ready to drift into deep beauty.
You can imagine yourself in a beautiful place in nature,
A twilight.
The sky above you is painted in soft hues of purples and blues.
The first stars are beginning to appear,
Perhaps the feeling of a gentle breeze on your skin.
And ahead of you is a soft winding path.
As you step onto the path you feel the ground beneath your feet solid and comforting.
With each step that you take you feel more and more at ease,
Every step bringing you closer to perfect rest.
You feel so peaceful and tranquil here as you walk every step deeper relaxed.
You notice a clearing ahead and in the center of the clearing is a soft inviting bed made just for you.
The bed is plush and perfectly designed for your comfort.
You get into the bed and lie down,
Feeling the bed embrace you like a gentle hug.
And above you the stars twinkle softly.
A shooting star goes through the sky.
With every breath you sink deeper into the bed,
Feeling yourself becoming weightless and free.
Now imagine a soft warm wave of relaxation flowing through your body and mind from the top of your head,
Through every muscle and nerve and cell and fiber of your being.
The face and neck and shoulders releasing all tension from the chest and the tummy,
Upper back and lower back,
Arms to the fingertips,
The legs to the soles of your feet.
Your entire body is calm and peaceful and still.
Every breath you take feel yourself drifting gently to sleep,
Nothing to do,
Just allowing yourself to rest,
Drifting into a deep,
Pleasant and peaceful sleep.
Nothing to do or think about.
Your body knows how to rest,
Your mind knows how to let go.
Any thoughts that arise just simply float away like clouds passing in the sky,
Drifting farther and farther into the distance until they disappear completely.
Feel yourself being drawn into a deep restful sleep where you can dream peacefully and waken up feeling refreshed and renewed and well rested.
Every breath you take guides you deeper into this peaceful state.
Every exhale letting go of anything you don't need.
Your body is calm,
You are safe and you can just drift off to sleep.
