I invite you now to close your eyes and relax,
Laying back in your bed,
Getting ready for peaceful sleep.
With each breath,
Your body becomes more and more relaxed and settled.
That's right,
Each breath makes you 10 times more relaxed than before,
Allowing your muscles to loosen and relax.
There's nothing to do,
Nothing to think about.
You're simply breathing,
Relaxing,
And letting go.
I invite you now to imagine there's a light coming through the roof in your room,
Making it straight to your head,
Filling you with warm light.
This light makes you feel calm,
Safe,
And supported.
This light is going to fill your body from head to toe.
The light fills your head and your neck,
And now it's traveling down your body,
Through your tummy,
Down your legs,
And down to your feet.
With each breath,
You become more and more relaxed,
Feeling the warmth of the light keeping you peaceful,
Calm,
And protected for a good night's sleep.
I want you to imagine now anything that bothered you today,
And imagine there's a balloon of your favorite color right in front of your mouth.
With your next exhale,
You're going to let go of anything negative that happened today,
Anything that might have upset you,
Made you feel sad or upset.
You're going to blow it out into that balloon,
Into that balloon with each breath.
We're going to breathe into that balloon five times,
And when we reach five,
We're going to let it go.
So I want you to imagine anything else that bothered you today,
And we're going to give in our second breath,
Allowing that thought and memory to go away.
And each breath,
You are more peaceful and calm and relaxed,
That's right.
We're going to breathe in again now,
And for your third breath,
You're going to let out anything that bothered you,
Filling up that balloon.
It's getting bigger and stronger,
That's right.
Taking breath number four now,
Release it into that balloon,
Letting go of anything that bothered you,
And now we have our last breath.
Fill up your lungs really deep,
As deep as you can,
And blow that air into the balloon.
And now,
You're going to set that balloon free,
And watch it how it flies away,
Letting all your worries out,
And keeping you safe and free.
Now as you breathe,
Calmly and peacefully,
Your body relaxes and settles deeper and deeper into the bed.
Everything is loose and relaxed,
That's right,
And as you breathe,
You become more and more relaxed,
Settling into your bed,
Feeling the warm,
Cozy sheets,
Feeling completely safe,
Peaceful and calm in your comfy bed,
Ready for your good night's rest,
That's right.
You feel completely relaxed and peaceful inside your bed.
Your blanket is warm and cozy,
And you feel safe and supported in your bed,
Just like you did inside your cocoon all through the day,
And you know that each time you breathe,
You feel more peaceful,
Calm and relaxed,
And your eyes are closed,
And calm and peace is floating throughout your body,
Allowing you to relax and let go of everything from today for a peaceful and restful night's sleep,
That's right.
As I count down to five,
You'll be more and more relaxed,
More and more calm,
More peaceful,
Ready for a good night's rest,
In your cozy bed,
Feeling your warm,
Cozy sheets wrapped around you,
One,
With each breath,
Your body becomes more peaceful and relaxed,
Two,
You are safe and supported in your cozy bed,
Ready for a good night's rest,
Three,
With each breath,
You become more and more relaxed,
Falling into a deep,
Cozy restful sleep,
Four,
With each breath you take,
Your body becomes more and more relaxed,
And settled into your bed,
And you are ready for a good night's rest,
Five,
You're completely calm and peaceful,
And ready for a good night's rest,
Each breath will continue to keep you peacefully and calm,
And as you drift off to sleep,
These feelings of being safe,
Peaceful and calm,
Will keep you relaxed and settled,
For a good night's rest.
