Begin by getting comfortable in your bed.
Adjust your pillow and sheets and lie in a position that you can comfortably fall asleep in.
Close your eyes.
Take two deep breaths.
As you exhale,
Focus on relaxing your body.
Scan your body from the top of your head to your feet.
Note any areas of tension or tightness.
Breathe in.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Inhale.
One of the biggest causes of lost sleep is worrying and thinking.
Take the next three minutes to think and worry about everything you need to think and worry about.
Relationship,
Work troubles,
Unfinished work or chores,
Appointments you have tomorrow,
Concerns about your future or your children's future.
Whatever worries come to mind,
Take these three minutes to worry hard.
Take the next three minutes to think and worry about everything you need to think and worry about.
Take the next three minutes to think and worry about.
Take the next three minutes to think and worry about.
Take the next three minutes to think and worry about.
Take the next three minutes to think and worry about.
Take the next three minutes to think and worry about.
Take the next three minutes to think and worry about.
It's time to let all the worries go now.
Take a moment to scan your body again.
Where do you feel tension and tightness?
Where are you holding your stress?
Take several deep breaths.
Inhale,
Relaxation.
Exhale,
Tightness.
Inhale,
Peace.
Exhale,
Tension.
Inhale,
Calm.
Exhale,
Stress.
With each exhale,
Feel the tension leave your body.
Take a moment to scan your body one more time.
This time,
Note the areas that feel the most relaxed.
As you inhale,
Feel these areas of relaxation spread throughout your body.
Feel your body soften.
Feel your attention begin to drift.
Feel yourself becoming sleepy and calm.
Let's count backward from 10.
And once we reach the number one,
You should be ready to sleep.
10.
See the number in your mind,
A soothing shade of blue.
Nine,
You are feeling relaxed.
Eight,
Your mind is drifting,
Feeling pleasantly sleepy and peaceful.
Seven,
Focus on the number.
Six,
Your body is soft and heavy on the bed.
Five,
Your mind drifts without direction.
Four,
Your whole body is relaxed,
Feeling comfortable and at ease.
Three,
Your whole body is pleasantly heavy,
Including your eyes.
Two,
Sleep is washing over you.
One,
You're ready to sleep.
Thank you.
