It's time for bed.
But before you get too comfortable,
I want you to wiggle your body around a little bit and feel your sheets under your feet.
Stretch out and pull the covers up around your ears and feel the warmth and safety of your very own bed.
Notice how your bed feels,
How your bed smells.
You can keep your eyes open for now and look all around the room.
You're surrounded by your favorite things,
Things that make you feel safe.
Notice all the ways that your body is tired from your day.
Your feet are tired,
Your legs are tired,
And maybe your brain is tired too.
If your eyes are tired,
You can close them now and pull the covers up a little bit higher,
Sensing the space all around you in your covers that's warm and soft.
Begin to feel your whole body and notice if there's anywhere left that feels wiggly or tight.
You can begin to breathe into these spaces,
Letting the breath settle down any wiggly spot,
Any tight spot,
Any tired spot.
And as you inhale your breath,
Imagine it filling your whole body with warmth.
And as you exhale your breath,
Just let go of anything you don't need right now.
Breathing in all the warmth and comfort and breathing out anything that happened today.
Let your mind begin to focus on the comfort and warmth of your bed and the comfort and warmth of your body.
Begin to bring your awareness to your feet.
If it feels good for you,
You can wiggle your feet a little bit and then let your feet relax.
Feel your feet just melting down into your safe,
Warm bed.
Bring your attention to your legs,
Your lower legs,
Your knees,
Your thighs.
If you need to wiggle the legs one last time,
Give them a wiggle and then settle your legs down into your bed.
Let the legs and the feet just melt into your bed.
Bring your awareness and attention to your belly.
Take a big deep breath into the belly and soften the belly as you exhale.
Relax and soften the back and the chest.
Let your whole torso begin to melt into your safe,
Warm bed.
Bring your awareness to your arms,
Your upper arms,
Your elbows,
Your lower arms and your hands.
You have nothing left to do today but rest.
Let your arms and hands and fingers melt and relax into the safety of your warm bed.
Bring your attention to your neck,
Your head,
Your face,
Your ears.
Let your neck and head and face completely soften and relax.
Allow your head to begin to settle into your pillow.
Let your pillow hold the weight of your head as your head softens and melts down.
Let your bed hold the weight of your body as your body softens and melts into the bed.
Imagine now your whole body is warm and soft and tired.
Your whole body relaxes and melts down into the bed.
There's nothing more to do,
No more problems to solve today.
Just melting,
Just softening.
Let your bed support you in a soft,
Warm hug.
If you don't feel sleepy yet,
That's okay.
Just keep softening,
Just releasing.
Letting your bed continue to warm you and give you comfort,
Safety,
And ease.
Just keep softening.
Keep letting go.
