To begin,
Position yourself as comfortably as you can.
Take time to shift your weight around so your limbs can relax into the support underneath them.
It can be useful to fall asleep in the same position each night,
So really soften your body into a cozy,
Calm position.
Notice the connection between you and the bed beneath you,
The bed cradling you.
After you settle into your serene and soft sleeping space,
Notice any thoughts,
Sensations or emotions bouncing around.
Take a moment to acknowledge them and cast them away with your breath.
It's time to release what no longer serves you.
You can imagine that there is a worry tree that lives far,
Far away,
A tree that eats the world's worries,
A tree that actually needs worries in order to thrive.
So let's gather up all of your concerns from the day and put them in a cloud to send to the worry tree,
Who will gratefully transform them into something beautiful.
You may even send away a series of clouds to take away any thoughts you know aren't helping you to fall asleep.
See the thoughts get effortlessly carried away by clouds,
The thoughts drifting farther and farther away from you.
And repeat this any time any thoughts arise that aren't helping you,
Just float them away on the clouds.
Now bring your attention to your breath.
Your breath is such a steady,
Loyal companion,
Always there for you,
Always with you.
As you inhale slowly and deeply,
Send the warm energy of your breath to any part of your body that needs relaxation.
As you exhale,
Release.
As you inhale,
Loosen and soften.
And as you exhale,
Let go.
Slowly inhale through your nose for the count of two.
And then exhale,
Sighing out through your nose.
Drift into your own normal breathing rhythm,
Allowing your body and breath to slow down.
Your breath softening and melting your muscles into a calm,
Relaxed state.
Move your awareness to your head,
Relaxing your muscles.
Feel your forehead soften and your eyebrows soften,
Smoothing out the creases on your forehead.
Feel the tension in your face start to drop downwards and drift away with gravity.
Your jaw unwinding and your tongue floating to the roof of your mouth.
Feel your head on the pillow,
Warm and heavy,
Soft and serene.
And now move downwards to your chest.
Your breath gently making your chest rise and fall,
Rise and fall,
Becoming even more comfortable.
Your breath flows at a soft,
Patient pace,
And your chest feels soft.
The edges of your chest flow deeper and deeper into the mattress,
Melting.
Melting down from your shoulders to your hands.
You feel warmth and heaviness spread down your shoulders,
Into your elbows,
Down to your wrists,
And into your hands,
And finally your fingers.
Moving down to your belly,
Remind your belly that you are here taking care of it,
Listening and honoring it.
Give your belly relaxing,
Reassuring energy.
Allow this safe warmth and heaviness to spread over your entire abdomen.
Allow your belly to melt and release.
Warm and heavy,
Soothing and serene.
Moving down to your buttocks,
Thighs,
And calves,
Feel the large muscles in your buttocks let go.
Feel your thigh muscles release to gravity,
And your calf muscles loosen.
A relaxed warmth spreading down your legs,
The muscles unwinding into a soft and heavy state.
Soft and heavy.
And then feel your feet.
Release any tension you are holding in your feet.
Feel the bottom of your feet relax.
The arches relax.
The heels relax.
The toes relax.
Your foot loose and comfortable,
Warm and heavy,
Melting into the mattress.
Feel the warmth and heaviness in your feet as they are sinking deeper and deeper,
As if cradled by warm sand.
Your body slipping downwards,
Deeper and deeper,
Into a comfortable,
Relaxed state.
Softening and melting.
Nearing a healing sleep.
More and more,
You are gently drifting down,
Slow,
Restful.
