Let's start by simply acknowledging that you are here in your bed,
Safe and supported.
Take a slow deep breath in through your nose,
Open your mouth and slowly and quietly sigh it out,
Let it go.
Let's do 2 more like that,
Deep inhale through your nose,
Exhale through your mouth,
Let it all go.
Last one,
Deep breath in through your nose,
And sigh it out,
Exhale all the air out.
Good,
Now let your breath return to its natural rhythm,
Letting your body breathe without any effort.
Check your position,
If you need to adjust your pillow or shift your weight,
Do that now.
Feel the weight of your body pressing into the mattress.
Shift your attention to your feet,
Just notice them,
Soften your toes,
Ankles and calves.
Let that softness move up into your knees and thighs,
Imagine your legs becoming heavy like they are sinking slightly deeper into the mattress.
Bring that same softness into your hands and your arms,
Relax your fingers and let your shoulders drop away from your ears.
Now notice your jaw,
We hold a lot of tension here.
Let your teeth part slightly,
Let your tongue fall away from the roof of your mouth.
Let's soften the muscles around your eyes and your forehead,
Everything is becoming heavy,
Quiet and still.
Now just follow the natural rhythm of your breath,
Don't try to change it or force it,
Just feel the gentle rise and fall of your chest or your belly.
Feeling your belly or your chest rise with every inhale and soften with every exhale.
If your mind starts to wander,
That's fine,
Just gently guide your focus back to the breath moving in and out.
Follow the air as it enters your nostrils as you breathe in and follow the air as you breathe out.
There's nothing you need to do right now,
There's nowhere else you need to be,
You're just here breathing.
Stay with this feeling of heaviness and ease,
Feeling your belly or your chest rise with every inhale and soften with every exhale.
Just feel the gentle rise and fall of your chest or your belly.
Even if you don't fall asleep right away,
You're still resting,
So don't worry,
You're doing exactly what you need to be doing.
Feeling your belly or your chest rise with every inhale and soften with every exhale.
There's nothing you need to do right now,
There's nowhere else you need to be.
Even if you don't fall asleep right away,
You're still resting,
So don't worry,
You're doing exactly what you need to be doing.
Sleep will come when it's ready.
