Welcome to this guided session.
Lie down comfortably in your bed.
Make sure you're in a peaceful and quiet environment.
Your neck is fully supported.
And once you've settled in,
You can gently close your eyes.
And bring your attention to the breath.
Just taking a few breaths in through the nose and out through the mouth.
Simply breathing in gradually and releasing the breath slowly and gently.
Breathing in and breathing out.
Breathing in and breathing out now.
Breathing in and breathing out.
Good.
And now relax the breath just for a few moments before we deepen it just a little more.
So when you're ready,
Taking a long deep breath in,
Feeling the fresh air fill your body.
And then releasing the breath out through the mouth.
Slowly and gently,
Allowing all your stress and tension to just melt away.
Breathing slowly and easily.
Breathing slowly and easily.
And now take a long deep breath in for a count of one,
Two,
Three,
Four,
And five.
And hold the breath for one,
Two,
Three,
Four,
And five.
And breathe out for one,
Two,
Three,
Four,
Five,
Six,
And seven.
Slowly and gently let it all go.
Good.
And again,
Breathe in for one,
Two,
Three,
Four,
And five.
Hold the breath for one,
Two,
Three,
Four,
And five.
And breathe out for one,
Two,
Three,
Four,
Five,
Six,
And seven.
Keep going.
Keep going now.
Breathing in for one,
Two,
Three,
Four,
And five,
And hold the breath for one,
Two,
Three,
Four,
And five,
And breathe out for one,
Two,
Three,
Four,
Five,
Six,
And seven.
Very good.
And one last time now,
Breathe in for one,
Two,
Three,
Four,
And five,
And hold the breath for one,
Two,
Three,
Four,
And five.
And breathe out now for one,
Two,
Three,
Four,
Five,
Six,
And seven.
Relax.
Relax your breath.
Relax your body and mind.
Good.
Good.
Good.
Observe all your tension melting away.
Feel yourself getting more and more heavy in your bed.
Feel yourself getting more and more heavy in your bed now.
Your eyes are becoming sleepy.
Your eyelids are very heavy.
Taking slow,
Relaxed,
And soothing breaths.
You're feeling very calm.
You're preparing to have a restful night's sleep.
You're feeling very relaxed and very comfortable.
You're feeling composed and you're feeling balanced.
You're completely safe in your bed.
Allow sleep to come to you now.
Feeling more and more drowsy now.
You're sinking into your bed.
Sinking into that soft mattress,
Feeling very relaxed,
And everything is just right.
And you may be sleeping already.
And if you're not,
That's perfectly fine.
And I'll begin to count down from 50.
And with every count,
You'll feel yourself becoming more sleepy and much more relaxed.
There's no need to remain awake.
Just allow yourself to fall into sleep as you listen to my voice.
50.
49.
48.
47.
46.
45.
44.
43.
42.
41.
40.
You're feeling very heavy now.
Your body is fully rested,
Feeling very comfortable and relaxed.
Your mind is calm.
Your body is calm.
And it's time to go to sleep.
39.
38.
37.
38.
39.
40.
44.
33.
32.
31.
30.
Your eyes are getting heavier.
Your body is getting heavier.
And everything feels just perfect.
29.
28.
27.
26.
25.
24.
23.
22.
21.
20.
Everything is slowing down now.
Your breath is slowing down.
Your mind is slowing down.
You know you're going to have a very restful night.
You'll wake up feeling energized and refreshed.
Allow yourself to feel comfortable now.
Allow yourself to feel completely relaxed.
19.
18.
17.
16.
15.
14.
13.
12.
11.
10.
It's time to sleep now.
You're sinking deeper and deeper into relaxation.
There's nothing to do and nowhere to be.
You're feeling very tired and very sleepy.
9.
8.
7.
6.
5.
4.
3.
2.
And 1.
Falling deeper and deeper into sleep now.
Very good.
Good night and namaste.
