Settle yourself comfortably into your bed.
Make sure your surroundings are quiet and without any distractions.
So get cozy under the covers and once you've settled in gently close your eyes.
And to begin let's take a couple of deep relaxing breaths to soothe the body and the mind.
So taking in a long deep breath through the nose,
Breathing in the fresh air and releasing the breath out slowly and gently,
Just letting it all go.
Breathing in deeply and softly now and breathing out slowly and calmly,
Releasing the air with steady control.
And one last time,
Breathing in deeply all the way in now and releasing the breath out gently,
Releasing the air out fully,
Relaxing the body and the mind.
And as the body begins to fall into stillness it is time to release any tension from the mind.
There are no worries right now,
No concerns.
You're just thinking about the breath.
It's natural and soothing and as you rest here you can go through the events of the day.
It's very normal and natural and if you find yourself thinking about the day,
Just note that your thoughts have strayed and return your attention to the breath.
Just focus on how relaxed you feel,
How you're giving the body and the mind the gift of relaxation.
You're not worrying about anything at all.
You're not allowing the mind to race.
You're not worrying about the events of the day.
You're just letting it all go.
You're allowing yourself to slow down,
Allowing the body and the mind to relax.
The relaxation is nourishing the mind.
Sleep is restoring the mind of any tension.
So continue to focus on the gentle breath,
Setting the body free and setting the mind free.
And just as the body is relaxing,
The mind is relaxing too.
The body and the mind are at peace.
This is all you need right now.
All you need at this moment.
Focusing on the breath,
Inhaling gently and exhaling slowly.
The mind is becoming more and more free.
Free of any concern.
Free of any cares.
You're allowing the mind to experience beautiful dreams tonight.
And again,
If at any point you notice the mind wandering,
That's okay.
Sometimes you may not even be aware that your thoughts have strayed.
So don't get frustrated with yourself.
It's okay for the mind to wander and you can train the mind to wander in a way that will relax you.
And when that happens,
Just think of things that bring you peace.
Now,
In your mind's eye,
Visualize sitting in the shade under a tree.
It's warm and a beautiful day.
Notice the soft light peeking through the branches of the trees above.
Notice the pattern of shadows that the tree leaves cast on the ground in the soft sunlight.
And notice how the shade and the warmth are a comfort to you.
Think of how relaxed and comfortable you feel right now.
And you can now notice the dusk beginning to fall.
The sun is setting down gently.
There are birds flying in the distance,
Gracefully flying through the sky as the light of the sunset begins to fade.
Notice the outline of the birds' wings.
Think of the silhouettes of the birds as they gently flap their wings and glide through the air.
They are flying free against the colorful sky.
And you allow your mind to be as free as the birds.
Allow it to be spacious,
Rested and comfortable.
You're feeling very comfortable and at ease.
Begin to surrender yourself fully now.
Surrender to sleep.
Surrender to rest.
Your sleep is restoring you.
Rejuvenating you.
Allow sleep to comfort you.
Your sleep is taking over.
You're at peace.
You're resting.
Your mind is completely free.
Good night and namaste.
