My name's Sandhya and this is your sleep talkdown.
We'll begin with a body scan,
Helping to unwind the body and some gentle breath work.
This is your time to rest,
To soften,
To unweave any heavy words that followed you through your day.
Allow your body to settle down to the surface beneath you and your breath to slow.
Words have power and every word spoken to you and every word you speak inside shapes how you feel.
Tonight we'll invite the gentle words to rise and the harsh ones to fade away.
Let's do four,
Seven,
Eight breaths together.
We'll be inhaling for four,
Holding for seven,
And out for eight.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven,
And eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven,
And eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Once more in two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breath now returning to its usual pace,
Bringing the awareness to the top of the head and noticing here any sensations,
Tingling,
Coolness,
Or no sensations.
Slowly bringing your awareness down to your forehead,
The eyes,
And the eyelids,
Noticing any small movements in the eyes,
Awareness to the cheeks and the nose,
Noticing any sensations at the nose.
Perhaps you can notice cool air entering,
And the warmth of the breath as it leaves,
Noticing any sounds around you,
And allow each sound to guide you deeper and deeper into stillness.
Feel the weight of the head resting upon the surface beneath you,
Flowing down to the left shoulder,
To the left elbow,
Elbow,
Lower arm,
Wrist,
And fingertips of the left hand,
Feeling the weight of the arm,
The left arm,
Heavy,
Relaxed,
As though melting down into the surface beneath you.
Awareness back up the arm and across to the right shoulder,
To the right shoulder,
Flowing down the right upper arm,
To the elbow,
Lower right arm,
Wrist,
Hand,
Fingers and thumb of the right hand,
Being aware of the weight of the arm,
Arms sinking down,
Resting,
Muscles relaxing,
Bones heavy,
Awareness flowing back up the arm,
Into the chest,
To the upper back,
The middle back,
The front of the ribs,
Abdomen,
And lower back.
Breath in,
Feeling the support of Mother Earth beneath you,
Holding you,
Supporting you,
Awareness to the pelvis and the hips,
And day the upper left leg,
Past the knee,
Drifting day to the lower leg,
Down to the ankle,
Foot,
And toes,
Awareness to the right upper leg,
The knee,
The lower leg,
And the toes,
Breathing in,
Legs heavy,
Sinking deeper and deeper down,
It's almost as if a wave of relaxation is flowing down through the whole of the body,
If thoughts wander,
Return to my voice,
Or the rhythm of your breath,
Each word,
Each sound,
Relaxes you even more than before,
Every exhale is like a little surrender,
Letting go of what you no longer need,
That don't serve you,
Perhaps words such as I should have,
I must,
I have to,
Allow them to drift away with the breath,
Dissolving into the air,
You are enough,
As though you're floating,
Carrying light gentle waves,
My breath guides me into rest,
I choose to speak to myself with kindness,
It is safe for me to rest,
Every muscle released,
Deeper down,
