Begin by getting comfortable.
Lying down in any position that feels the most comfortable to you.
Feel free to roll and shuffle until you find a comfortable sleeping position.
Close your eyes and allow any thoughts and tensions of the day to fall away.
Know that becoming comfortable will enable your mind to also relax.
When you are ready,
Begin to focus your attention on your breath.
Not trying to alter it in any way,
But just begin to notice its natural rhythm.
Stay here for a few moments,
Noticing your breath in its natural state.
Begin to shift your focus into relaxing your body.
Tense and release the muscles in your lower body at a pace that feels good for you.
Tensing and relaxing your feet,
Ankles,
Your legs and your glutes in your own time.
Just continuing to relax your lower body.
Know that it is normal for your mind to wander and if it does,
Just return your focus to relaxing the body or to my voice as it guides you.
Now let's release tension held within your middle body.
Releasing tension from your stomach,
Back,
Chest and sides.
You might do this by shuffling where you are to become more comfortable or by stretching your body to its full length.
You might try to speed this up,
But remember there is no rush and that taking your time will assist you in having a rejuvenating sleep.
Next,
Let your hands,
Wrists and arms relax.
Stretching your arms and hands in any way that feels good.
Focusing on releasing the tension within your body.
Remembering that easing the tension in your body will assist you in achieving a heightened state of relaxation during this meditation.
Now focus on your shoulders and make sure that they are relaxed.
Take your time and do what feels good for you.
Scan your body and revisit any area that is still holding onto physical tension.
Now I want you to take three deep breaths.
Breathing all the way in and exhaling as slowly as possible on the way out.
Do this at a pace that suits you.
I want you to notice the four stages of your breath.
The inhale,
The pause between your inhale and exhale.
Your exhale and the pause between exhale and inhale.
I want you to focus on extending the stages between your inhale and exhale.
So take a deep breath in,
Hold and then breathe out.
Notice how this causes your breath to deepen whilst continuing to breathe at a pace that suits you.
Notice how your body relaxes with each cycle of breath,
Falling deeper and deeper into a sleep time relaxation.
Notice the warmth your body is feeling and how weightless your body is becoming as your body falls into the mattress.
Continue breathing deeply and feel your body sink further into the mattress with each exhale.
Breathing deeply,
Relaxing,
Becoming sleepy,
Focusing on the breath,
Focusing on my voice,
Embracing the warmth and comfort that you feel.
Relax further and make any last adjustments so that you get the most restful sleep.
Breathe deeply all the way in and as slowly as possible on the way out.
Focusing on your breath and falling further and further into a sleep time relaxation.
Breathing all the way in and exhaling as slowly as possible on the way out.
