It's time to ease into a restful sleep,
And we're going to do this by letting go of the day.
And to do that,
We're going to think about turning off different parts of our body and mind.
But first,
Let's get into a comfortable position,
Wherever you are.
Take a few moments to settle in.
We're going to slow down our heart rate to welcome sleep.
We'll take a slow,
Deep breath in through the nose,
And a slow,
Deep breath out through the mouth.
Let's begin.
Slow deep breath in.
Slow deep breath out.
Deep breath in.
Deep breath out.
Breathe in,
Out.
In,
Out.
Deep breath in,
And out.
Continue to breathe at your own slow and steady pace.
In,
Out.
In,
Out.
In,
Out.
Sometimes the most difficult part of falling asleep is letting go of our day.
Sometimes we hold on to the most frustrating parts of the day right up until the end.
You can let it go.
You don't need to ruminate.
This is your time to let it go and slip into a deep,
Restful sleep.
Instead of trying to fight the need to ruminate,
We're going to say,
Okay.
We're going to spend about 60 seconds thinking about the most frustrating moments of our day.
And then,
We're going to imagine clicking a big delete button and we'll delete it.
Let's take that time to ruminate now.
In,
Out.
In,
Out.
In,
Out.
Now visualize that delete button and it's gone.
Take another deep cleansing breath in and release.
Now that we've deleted the day,
We're going to think about shutting down our body,
Starting with our feet.
Think about your toes,
Your ankles,
Your feet,
And think about clicking the shut down button.
If it helps,
You can scrunch up your feet for a few moments and then let them go.
Now we'll slowly move up to the shins.
Shut down.
The knees,
Shut down.
Thighs.
Hips.
Back.
Shut down.
Sink further into your body.
Let yourself feel heavy.
The stomach,
Shut down.
Your hands.
Your arms.
Shut down.
Travel up towards your chest.
Take a deep breath in and on the out,
Shut down.
Your shoulders,
Shut down,
Sink further.
Your neck and your throat,
Shut down.
Relax and release.
Moving up to your face,
Shut down your jaw.
Let it go slack.
Your cheeks.
Your eyelids.
Your forehead.
Shut down.
Feel your entire face relax.
Sink.
Let it flow up to the top of your head and shut down.
Sink back.
Let your head feel heavy.
If you feel anything still scrunching in your face,
Relax.
Shut down.
At any point,
You may feel your body or face start to tense again.
And that's okay.
You can always just release,
Let go,
And shut down.
Sink.
Release.
Relax.
Let go.
Sink.
Release.
Relax.
Let go.
Sink.
Release.
Let go.
Feel yourself drift towards sleep.
Take a deep breath in.
Release.
In.
Release.
In.
Release.
Relax even more.
Feel a warm glow surrounding your body.
It's protecting you.
It's making you sleepy.
It's comforting.
Feel the protection.
Feel the comfort.
Feel the sleepiness.
You earned this sleep.
Your body earned this sleep.
Your mind earned this sleep.
Relax into it.
Now let's shut down our mind.
You did everything you could today.
And if not,
You have tomorrow.
Take a few moments to think about something today that made you feel grateful or happy.
Something that made you smile or feel relief or comfort.
Think about that now.
And now,
With the feeling of happiness and gratitude,
Let's shut down our mind.
We'll count down from 5.
5,
4,
3,
2,
1.
Let go and shut down.
Slow deep breath in and out.
In out.
In out.
Thank you.
