Welcome to this journey into deep relaxation,
Where we will let go of the day and prepare for a peaceful night's sleep.
Take this time for yourself,
Allowing your body and mind to release any tension,
Thoughts or worries.
Begin by finding a comfortable position,
Lying down,
And close your eyes.
Take a deep breath in through your nose,
Feeling the cool air fill your lungs,
And then slowly exhale through your mouth.
As each breath takes you deeper into relaxation,
Imagine your body as a beautifully crafted marionette puppet that's been held up by invisible strings.
These strings have been supporting you all day,
Holding up different parts of your body,
Keeping you upright,
Moving,
And active.
It's now time to loosen these threads,
Allowing your body to sink deeper and deeper into restful relaxation,
Comfort,
And peace.
It's time now to let go.
Starting at the top of your head,
Notice the string holding your head and neck gently release and loosen.
And as it does,
Feel the muscles in your scalp release,
As if a gentle wave of relaxation is washing over the top of your head.
Feel this wave of relaxation move to your forehead and face,
Smoothing out any tension,
Releasing your jaw,
Letting it hang loose and slack.
Feel the muscles in your neck soften,
Your head becoming heavy as it settles deeply into the pillow.
There's nothing to hold up anymore.
Your head and neck are free,
Heavy,
And relaxed.
Moving down to your shoulders now,
Observe the strings holding them in place,
Pulled tight from the day's effort.
Slowly these strings begin to loosen.
Feel your shoulders drop,
Releasing any tension they've been carrying.
The weight of the world that once rested there is no longer yours to hold.
Instead,
Your shoulders sink,
Heavy and warm,
Melting into the bed.
Notice how the relaxation spreads from your shoulders like warm honey moving down your upper back and into your chest.
Each breath feels easier now,
As if the air flows effortlessly in and out,
Bringing calm and a sense of relief.
Next,
The strings attached to your arms release their hold.
Your arms,
Elbows,
Forearms,
And hands are free from all the tension,
Simply melting away.
Perhaps you notice a gentle warmth or tingling as all the tension leaves your arms and hands.
They are completely at ease,
Relaxed,
And grounded.
Turning your focus now to the strings holding your chest and abdomen,
Slowly these strings begin to soften and unwind.
With each exhale they loosen more and more.
Feel how your stomach rises and falls naturally with each breath,
No longer held by any tension.
Moving on to your legs now,
The strings holding your thighs,
Knees,
And calves start to loosen.
Feel how the weight of your legs increase,
How each muscle fiber softens and releases.
Your entire lower body becomes wonderfully heavy and relaxed,
As though it's being cradled by a cloud.
Finally,
The strings attached to your feet and toes loosen completely.
Your feet soften,
Your toes relax,
And any lingering tension flows out completely.
There is nothing holding them up anymore.
They are free,
Heavy,
And deeply relaxed.
You are no longer held up by anything.
Your entire body feels loose,
Free,
Fully supported by the softness of the bed beneath you.
You can rest here completely still and let go.
Now that your body is at rest,
Let's turn to your mind.
Notice any thoughts that still move through your mind,
And imagine a small pressure valve at the top of your head.
This valve is connected to all the thoughts,
Worries,
And mind chatter swirling inside.
With each breath,
You can turn this valve,
Allowing any unwanted thoughts to simply flow away,
Dispersing like steam into the air.
And as you turn the valve,
Notice how your thoughts begin to transform into a visible mist,
Drifting away like morning fog.
Turning the valve a little bit more,
Releasing the thoughts of the day.
See these thoughts and concerns transform into weightless vapor.
They are no longer needed.
Let them float away like clouds on a gentle breeze.
Observe how each thought becomes lighter and lighter until it simply dissolves.
And another gentle turn of the valve,
Letting go of any worries about tomorrow.
Watch them as they dissolve into soft silver mist,
Rising up and away.
They're not needed now.
Everything can wait until morning.
And if a thought tries to linger,
Let it go with the next breath.
Notice how your head feels lighter,
Clearer,
And more peaceful.
One final turn of the valve,
Releasing it completely,
And the last of your thoughts dissolve until your mind is quiet as a serene sky,
Perfectly peaceful,
Perfectly calm.
There is nothing you need to do.
Nowhere you need to be.
Nothing you need to think about.
Just rest in this deep peace.
Rest here in this space of complete tranquility,
Where body and mind are totally at ease.
Allowing yourself to drift,
Floating softly as sleep approaches like a gentle wave.
You are safe.
You are at peace.
You are ready for deep,
Restful sleep.
