Getting a long night's sleep every single night is something that maintains a healthy lifestyle.
We all deserve to sleep restfully and rise feeling refreshed.
So grant yourself this time just for you to let go of all of the day's concerns and not worry about what tomorrow will bring.
For tonight,
You will start your healthy lifestyle with an amazing sleep.
First,
Start off finding a place that you enjoy resting.
For most people,
This would be their cozy bed.
If you like sleeping somewhere else,
That's fine too.
So proceed to make yourself very comfortable.
You can make any adjustments along the way in order to increase your comfort.
Get your favorite pillow,
Rest your head upon it,
Cover yourself with a blanket or a sheet and begin to draw in a very slow and deep breath.
Notice how your lungs fill with fresh air and when you breathe out,
Allow your eyes to close just ever so softly.
Take another deep breath and pay attention this time to the air passing through the nostrils.
Notice the cool temperature as you inhale and the warmth as you exhale.
On your next deep breath in,
Imagine that the pureness of the air is deeply relaxing.
It's traveling down into your lungs,
Oxygenating the rest of your body.
Feel this relaxation being generated in your lungs and your chest at first.
Allow for a comforting sensation to wrap around your heart.
When you breathe in deeply and slowly,
You're sending signals to your body that it's time for a long and restful sleep.
Feeling your nervous system winding down,
Your mind is becoming calm and clear with each breath you take.
Let the relaxation that is in your chest begin to expand outward in every direction,
Relaxing your shoulders,
Relaxing your arms all the way down to the fingertips.
Your abdomen relaxes completely.
Your digestive system is working effortlessly for you.
Breathe in fully once again.
Feel the relaxation spread down into the hips,
Calming any lower back tension.
Notice your strong legs beginning to unwind.
The muscles in your legs slowly relax.
Follow this wonderful sensation as it travels down all the way to the feet,
Down to each toe.
This profound relaxation is so comforting.
You feel safe and warm as you rest in your bed.
Now try to notice how your neck is feeling that same relaxation.
Loosening your throat,
All the words you've spoken today have come and gone.
And now you don't have to say a word at all.
All you need to do is relax.
Notice your jaw and how any feeling of tension are melting away by simply placing your awareness there.
Your mouth is nice and relaxed as well.
Your cheeks are soft.
Your eyes are making tiny movements which allow you to feel an even more deep relaxation.
This is called rapid eye movement and it means your body is preparing for the most restful night's sleep.
Allow for your ears to feel soothed by any sound that passes through them.
So focus now on your forehead and allow that profound relaxation to melt away any wrinkles.
Any worries or concerns just simply drift away.
Notice the top of your head now as well as the back of your head.
Your head is fully supported by your favorite pillow.
You're drifting off into a lovely sleep.
Sleeping is a time for rejuvenation.
It's when your body is allowed to heal.
You deserve all of the rest that this long night's sleep ahead is going to bring you.
So allow yourself to let go of any need to think about what has happened today or what will happen tomorrow.
For now,
This is the time for a healthy long sleep.
You welcome the sensation of sleeping just as you welcome long and deep breaths that fill your body with fresh oxygen.
Feel how you're slowing down within the mind and the body.
Resting comfortably,
You have nowhere to go and nothing to do.
So give in to a graceful sleep.
Tune in to how slow your breath has become.
It's preparing you for all the healing that you need.
Getting a long restful night's sleep every night is one of the healthiest things we can do.
Also feel blessed by your ability to drift and float into a long and refreshing sleep.
Perhaps you have dreams or perhaps you don't.
Either way,
Sleeping is a space for learning.
A time when you can take all that you experience throughout your day and soak it in.
Turning the long night's sleep into a time where you can fully unwind.
Allow for a deep gratitude to come over you for this very moment as you drift and float into the restful night's sleep.
You deserve it.
All of your muscles let go.
Your mind becomes clear.
Your body sinks even further into your bed.
Perhaps you feel a lightness sweep over you or maybe even a gentle heaviness.
Whatever you experience as you come closer to this long night's sleep is perfectly fine.
Whatever position is most comfortable for you,
Experience it now and so deeply into the support of your bed.
And my voice fades away.
You are graced with one of the most beautiful night's sleep you have ever had.
This is the first step in a truly healthy lifestyle.
Enjoy and good night.
