10 Hours Deep Sleep With Yoga Nidra
Recover from exhaustion and "wired" nerves with this 10-hour sleep journey. The heart of this practice is a detailed, grounding Body Scan designed to pull your energy out of your head and back into your physical self. This track is uniquely designed to loop all night. Whether you are struggling to drift off or find yourself awake at 3:00 AM, my voice will be there to catch you, guiding you back into your body’s natural rhythm of sleep. If you don't fall asleep straight away: Don't fight the wakefulness. Simply focus on the sensation of "heaviness" in whichever body part I am naming. If you wake up in the night: Simply pick up wherever my voice is, preventing the "burnout brain" from starting its to-do list. Picture by Frank Cone
Transcript
Welcome to deep sleep with Yoganidra.
If you would like to add a background sound to the practice,
Best use a deep hum like a cat's purr or a distant low thunder,
Also called brown noise.
As you lie down to sleep,
Make sure your body is fully supported.
Perhaps a pillow under your knees or a blanket tucked around you to create your own warm sanctuary.
Make sure your head and neck is supported and in a neutral position.
Relax your arms alongside your body.
Find a position that you are completely comfortable in.
Let's begin with Pratyahara,
The conscious withdrawal of the senses.
Imagine your awareness is like a soft light throughout the day that light has been shining outward toward tasks,
Screens and other people.
Now we turn that light inward.
Close your eyes and acknowledge any sounds outside your room.
Let those sounds fade into the background.
Acknowledge the feeling of the air on your skin,
The feeling of the blanket around your body.
Let that sensation soften,
Like drawing heavy velvet curtains over a window.
We are closing the door to the outside world.
You are safe.
You are returning home to yourself.
And notice your belly just below the ribs.
We're going to signal to your nervous system that it is time to shift from doing to being.
Breathe in slowly through your nose.
Feeling your diaphragm expand.
Your belly should rise like a gentle wave.
And now exhale through your mouth a very long sigh.
Try to make your exhale twice as long as your inhale.
Very long,
Slow breath out.
Feel the tension in your jaw and your shoulders melt.
Making your exhale longer than your inhale.
This way you are stimulating the vagus nerve,
Telling your body I am safe,
I am protected.
It is okay to let go.
Continue this rhythmic belly let breathing.
Feeling the space in your chest open and soften with every cycle.
And now with one last deep sigh out,
Let the breath become effortless again.
We will move through the body,
Inviting a deep relaxation into every cell.
Rest deep within your sanctuary.
You are completely safe.
As we move through the body,
Imagine each part being touched by a soft golden light.
You are sinking into the comfort of your bed.
Your right hand thumb.
Resting.
Second finger.
Third finger.
Fourth finger.
Your pinky finger.
The palm of the hand.
The back of the hand.
The whole right hand,
Feeling warm and heavy.
The right wrist.
Forearm.
Upper arm.
The right shoulder.
Dropping away.
The armpit.
Right side of the chest.
The hip.
Sinking deep.
And right calf.
All tension dissolving.
The heel.
Like it is pressing into soft,
Warm earth.
The sole of the foot.
The top of the right foot.
Right big toe.
Second toe.
Third toe.
Fourth toe.
The right fifth toe.
The whole right side.
Feeling like a heavy,
Warm shadow.
Second finger.
The left pinky finger.
Left hand palm.
And back of the hand.
The whole left hand becoming still.
The left upper arm.
The shoulder dropping.
The left armpit releasing its hold.
Side of the left chest.
Half,
Heavy,
And relaxed.
The left ankle.
And heel sinking into warm,
Dry sand.
The sole of the foot.
The top of the foot.
The left big toe.
Second toe.
Third toe.
Fourth toe.
The left pinky toe.
The whole left side.
The right foot completely at rest.
Move to the back of your body.
Your right heel.
Your left heel sinking down.
The right buttock.
The left buttock fully supported.
Middle back.
Your upper back.
Your entire spine like a soft string of pearls.
The right shoulder blade.
The left shoulder blade.
Melting into the bed.
The back of your neck.
The back of your head.
The weight of your head fully surrendered.
The top of your head.
And your forehead smooth as still water.
Right temple.
Both ears soft and quiet.
Right eyebrow.
Left eyebrow.
The center point between your eyebrows.
A point of light.
Your right eye.
Left eye.
Resting in deep heaviness.
The right nostril.
Your left nostril.
Feeling your breath cool and easy.
The right cheek.
Your jaw hanging loose.
Your upper lip.
And lower lip.
Both lips together.
Your chin.
And your throat.
Both of your collarbones spreading wide.
Right side of the chest.
Left side of the chest.
Both sides warm.
And open.
The upper abdomen.
Your belly soft and rising with the breath.
Your right groin.
Your pelvic floor.
Feel the whole right leg.
The whole left leg.
Both legs heavy.
The whole right arm.
The whole left arm.
Both arms heavy.
The whole face.
Your whole upper body.
Your whole body like it is floating in a warm pool.
Your whole body protected and still.
Your whole body.
As we move into the night.
My voice will remain with you.
If you drift off,
Let the sound protect you.
If you wake,
I will be here to guide you back.
We now begin a cycle of deep restorative rest.
Allow your body to settle deeper.
Into the mattress.
Feel the back of your head resting heavily.
Take one slow breath in.
And a long surrendering sigh out.
You are safe.
You are held in this sanctuary.
Of sound.
You are drifting deeper now.
There is nothing to do but surrender.
Every muscle is loose.
Every thought is fading.
Like a distant echo.
The mind is still awake.
We simply begin the journey of release again.
Sinking deeper with every pass.
Starting with the breath.
Starting with the body.
Your right hand thumb.
Resting.
Second finger.
Third finger.
Fourth finger.
Your pinky finger.
The palm of the hand.
The back of the hand.
The whole right hand feeling warm and heavy.
The right wrist.
Forearm.
The right shoulder.
Dropping away.
The armpit.
Right side of the chest.
The hip.
Sinking deep.
And right calf.
All tension dissolving.
The heel.
Like it is pressing into soft warm earth.
The sole of the foot.
The top of the right foot.
Right big toe.
Second toe.
Fourth toe.
The right fifth toe.
The whole right side.
Feeling like a heavy warm shadow.
Move to the left hand thumb.
And soften.
Second finger.
The left pinky finger.
Left hand palm.
And back of the hand.
The whole left hand becoming still.
The left upper arm.
The shoulder dropping.
The left armpit releasing its hold.
Side of the left chest.
The thigh.
The right calf.
Heavy and relaxed.
The left ankle.
And heel.
Sinking into warm dry sand.
The sole of the foot.
The top of the foot.
Your left big toe.
Second toe.
Third toe.
Fourth toe.
Your left pinky toe.
Your whole left side.
The whole right foot completely at rest.
Move to the back of your body.
Your right heel.
Your left heel sinking down.
The right buttock.
The left buttock.
The right buttock fully supported.
Middle back.
Your upper back.
Your entire spine like a soft string of pearls.
The right shoulder blade.
The left shoulder blade.
Melting into the bed.
The back of your neck.
The back of your head.
The weight of your head fully surrendered.
The top of your head.
And your forehead smooth as still water.
Right temple.
Both ears soft and quiet.
Right eyebrow.
Left eyebrow.
The center point between your eyebrows.
A point of light.
Your right eye.
Left eye.
Resting in deep relaxation.
Heaviness.
The right nostril.
Your left nostril.
Feeling your breath cool and easy.
The right cheek.
Your jaw.
Hanging loose.
Your upper lip.
And lower lip.
Both lips together.
Your chin.
And your throat.
Both of your collarbones.
Spreading wide.
Right side of the chest.
Left side of the chest.
Both sides warm and open.
The upper abdomen.
The navel.
Your belly soft and rising with the breath.
Your right groin.
Your pelvic floor.
Feel the whole right leg.
The whole left leg.
Both legs heavy.
The whole right arm.
The whole left arm.
Both arms heavy.
The whole upper body.
The whole face.
Your whole upper body.
Your whole body like it is floating in a warm pool.
Your whole body protected and still.
Your whole body.
As we move into the night,
My voice will remain with you.
If you drift off,
Let the sound protect you.
If you wake,
I will be here to guide you back.
We now begin a cycle of deep restorative rest.
Allow your body to settle deeper into the mattress.
Feel the back of your head resting heavily.
Take one slow breath in and a long surrendering sigh out.
You are safe.
You are held in this sanctuary of sound.
You are drifting deeper now.
There is nothing to do but surrender.
Every muscle is loose.
Every thought is fading like a distant echo.
The mind is still awake.
We simply begin the journey of release again.
Sinking deeper with every pass.
Starting with the breath.
Starting with the body.
Your right hand thumb resting.
Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm and heavy The right wrist Forearm The right shoulder dropping away The armpit The right side of the chest The hip sinking deep And right calf All tension dissolving The heel Like it is pressing into soft warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side Feeling like a heavy warm shadow Move to the left hand thumb And soften Second finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold The side of the left chest The thigh Half Heavy And relaxed The left ankle And heel Sinking into warm dry earth The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Sinking down The right buttock The left buttock fully supported Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head Fully surrendered The top of your head And your forehead Smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The center point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole right arm Both arms heavy The whole right arm Both arms heavy Protected and still Your whole body As we move into the night My voice will remain with you If you drift off let the sound protect you If you wake I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb Resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm and heavy The right wrist Upper arm The right shoulder Dropping away The armpit Right side of the chest Right waist The hip Sinking deep The thigh All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side Feeling like a heavy Warm shadow Move to the left hand thumb And soften Second finger Fourth finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit Releasing its hold Right side of the left chest The thigh Half Heavy And relaxed The left ankle And heel Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Fifth toe Your left pinky toe Your whole left side Completely at rest Move to the back of your body Your right heel Your left heel Sinking down The right buttock The left buttock Fully supported The lower back Middle back Your upper back Your entire spine Like a soft string of pearls The right shoulder blade The left shoulder blade Fully supported Melting into the bed The back of your neck The back of your head The weight of your head Fully surrendered Your heart The top of your head And your forehead Smooth as still water Right temple Left temple Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath Cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones Spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face The whole head Your whole upper back Your whole body Your whole body Like it is floating in a warm pool Your whole body Protected and still Your whole body As we move into the night My voice will remain with you If you drift off Let the sound protect you If you wake I will be here To guide you back We now begin our cycle Of deep restorative rest Allow your body to settle deeper Into the mattress Feel the back of your head Resting heavily Take one slow breath in One slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do But surrender Every muscle is loose Every thought is fading Like a distant echo The mind is still awake We simply begin the journey of release Again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb Resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm And heavy The right wrist Upper arm The right shoulder Dropping away The armpit Right side of the chest The hip Sinking deep The thigh All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side Feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The armpit releasing its hold Side of the left chest Waist The thigh Half Heavy And relaxed The left ankle Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Your left pinky toe Your whole left side Completely at rest Move to the back of your body Your right heel Your left heel Sinking down The right calf The left calf The right buttock The left buttock Fully supported The lower back Middle back Your upper back Your entire spine Like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head Fully surrendered The top of your head And your forehead Smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Right eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body Protected and still Your whole body As we move into the night My voice will remain with you If you drift off Let the sound protect you If you wake I will be here To guide you back We now begin a cycle Of deep restorative rest Allow your body to settle deeper Into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading Like a distant echo The mind is still awake We simply begin the journey of release Again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb Resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm and heavy The right wrist Forearm The right shoulder Dropping away The armpit Right side of the chest The hip Sinking deep And right calf All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side Feeling like a heavy,
Warm,
Warm Shadow Move to the left hand thumb And soften Second finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit Releasing its hold Side of the left chest The thigh Half Heavy And relaxing The left ankle And heel Sinking into warm,
Dry air The sole of the foot The top of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot The sole of the foot Sinking down The right buttock The left buttock Fully supported Middle back Your upper back Your entire spine Like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head Fully surrendered The top of your head And your forehead Smooth as still water Right temple Both ears Soft and quiet Right eyebrow Left eyebrow The centre point Between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril The left nostril Feeling your breath Cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones Spreading wide Right side of the chest Left side of the chest Both sides warm And open The upper abdomen Your belly soft And rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms Both arms heavy The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body Protected And still Your whole body As we move into the night My voice will remain with you If you drift off Let the sound protect you If you wake I will be here To guide you back We now begin a cycle Of deep restorative rest Allow your body to settle deeper Into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading Like a distant echo The mind is still awake We simply begin the journey of release Again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb Resting Your left palm Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm And heavy The right wrist Upper arm The right shoulder Dropping away The armpit Right side of the chest The hip Sinking deep The thigh All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side Feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger Third finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest Waist The thigh Half Heavy And relaxed The left ankle The heel Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Your left pinky toe Your whole left side Completely at rest Move to the back of your body Your right heel Your left heel Sinking down The right calf The left calf The right buttock The left buttock Fully supported The lower back Middle back Your upper back Your entire spine Like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head Fully surrendered The top of your head And your forehead Smooth as still water Right temple Both ears Soft and quiet Right eyebrow Left eyebrow The centre point Between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril The left nostril Feeling your breath Cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones Spreading wide Right side of the chest Left side of the chest Both sides warm The upper abdomen And lower abdomen Your belly soft And rising with the breath Your left leg Your right groin Your pelvic floor Feel the whole right leg The whole left leg The whole right arm The whole left arm Arms heavy The whole face Your whole upper body Your whole body Like it is floating In a warm pool Your whole body Protected And still Your whole body As we move into the night My voice will remain with you If you drift off Let the sound protect you If you wake I will be here To guide you back We now begin a cycle Of deep restorative rest Allow your body To settle deeper Into the mattress Feel the back of your head Resting heavily Take one slow breath in And a long Surrendering sigh out Allow yourself to rest You are safe You are held In this sanctuary of sound You are drifting deeper now There is nothing to do But surrender Every muscle is loose Every thought is fading Like a distant echo The mind is still awake We simply begin The journey of release Again Sinking deeper With every pass Starting with the breath Starting With the body Your right hand thumb Resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm And heavy The right wrist The right shoulder Dropping away The armpit Right side of the chest The hip Sinking deep All tension Dissolving The heel Like it is pressing Into soft Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side Feeling like a heavy Warm shadow Move to the left hand thumb And soften Second finger Third finger Fourth finger Fifth finger The left pinky finger Left hand palm And back of the hand The whole left hand Becoming still Now The left upper arm The shoulder dropping The left armpit Releasing its hold Side of the left chest Half Heavy And relaxed The left ankle The heel Sinking into Warm Dry sand The sole of the foot The top of the foot Your left big toe Second toe Your left pinky toe Your whole left side Completely At rest Move to the back Of your body Your right heel Your left heel Sinking down The right buttock Fully supported The lower back Middle back Your upper back Your entire spine Like a soft String of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head Fully surrendered The top of your head And your forehead Smooth as Still water Right temple Both ears Soft And quiet Right eyebrow Left eyebrow The centre point Between your eyebrows A point of light Your right eye Left eye Resting in deep Heaviness The right nostril Your left nostril Feeling your breath Cool And easy The right cheek The left cheek Your jaw Hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones Spreading wide The left side Right side of the chest Left side of the chest Both sides warm And open The upper abdomen And lower abdomen Your belly soft And rising with the breath Your right groin And left groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Arms heavy The whole face Your whole upper body Your whole body Like it is floating In a warm pool Your whole body Protected In it And still Your whole Body As we move into the night My voice will remain with you If you drift off Let the sound protect you If you wake I will be here To guide you back We now begin A cycle Of deep Restorative rest Allow your body To settle deeper Into the mattress Feel the back of your head Resting heavily Take one slow breath in And a long Surrendering sigh out You are safe You are held In this sanctuary Of sound You are drifting Deeper now There is nothing To do But surrender Every muscle Is loose Every thought Is fading Like a distant echo The mind Is still awake We simply begin The journey of release Again Sinking deeper With every pass Starting with the breath Starting With the body Your right hand Thumb Resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The left hand The whole right hand Feeling warm And heavy The right wrist The right shoulder Dropping away The armpit Right side of the chest The hip Sinking deep All tension Dissolving The heel Like it is pressing Into soft Warm earth The sole of the foot The top of the right foot Right big toe Second toe Fourth toe The right fifth toe The whole right side Feeling like a heavy Warm Shadow Move to the left hand Thumb And soften Second finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The right hand The whole left hand Becoming still The left upper arm The shoulder dropping The left armpit Releasing its hold Right side of the left chest Half Heavy And relaxing The left ankle Sinking into warm Dry sand The sole of the foot Right The top of the foot Your left big toe Second toe Your left pinky toe Your whole left side Completely at rest Move to the back Of your body Your right heel Your left heel Sinking down Heavy The right buttock Fully supported The lower back Middle back Your upper back Your entire spine Like a soft String of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head Fully surrendered The top of your head And your forehead Smooth as Still water Right temple Both ears Soft And quiet Right eyebrow Left eyebrow The centre point Between your eyebrows A point of light Your right eye Left eye Resting in deep Heaviness The right nostril Your left nostril Feeling your breath Cool And easy The right cheek Your right cheek Your jaw Hanging loose Your upper lip And lower lip Both lips together Your chin Your chin And your throat Both of your collarbones Spreading wide Right side of the chest Left side of the chest Both sides warm And open The upper abdomen And lower abdomen Your belly soft And rising With the breath Your belly soft Your right groin And left groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Arms heavy The whole face Your whole upper body Your whole body Like it is floating In a warm pool Your whole body And still Your whole body As we move into the night My voice will remain with you If you drift off Let the sound protect you If you wake I will be here To guide you back We now begin a cycle Of deep restorative rest Allow your body To settle deeper Into the mattress Feel the back of your head Resting heavily Take one slow breath in And a long Surrendering sigh out You are safe You are held in this Sanctuary of sound You are drifting Deeper now There is nothing to do But surrender Every muscle is loose Every thought is fading Like a distant echo The mind is still awake We simply begin The journey of release Again Sinking deeper With every pass Starting with the breath Starting With the body Your right hand thumb Resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm And heavy The right wrist The right shoulder Dropping away The armpit Right side of the chest The hip Sinking deep The thigh And right calf All tension dissolving The heel Like it is pressing Into soft Warm earth The sole of the foot The foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side Feeling like a heavy Warm Shadow Move to the left hand thumb And soften Second finger Fourth finger The left pinky finger And back of the hand The whole left hand Becoming still The left upper arm The shoulder dropping The left armpit Releasing its hold Side of the left chest The thigh Half Heavy And relaxed The left ankle Sinking into Warm Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side Completely at rest And Move to the back of your body Your right heel Your left heel Sinking down The left calf The right buttock The left buttock Fully supported Middle back Your upper back Your entire spine Like a soft String of pearls Relax The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head Fully surrendered The top of your head And your forehead Smooth as still water Right temple Left temple Both ears Soft and quiet Right eyebrow Left eyebrow The centre point Between your eyebrows A point of light Right eye Left eye Resting in deep heaviness The right nostril The left nostril Feeling your breath Cool and easy The right cheek The left cheek Your jaw Hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones Spreading wide Right side of the chest Left side of the chest Both sides warm And open The upper abdomen And lower abdomen Your belly soft And rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg The whole right leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face The whole head Your whole upper body Your whole body Like it is floating In a warm pool Your whole body Protected And still Your whole body As we move into the night My voice will remain with you If you drift off Let the sound protect you If you wake I will be here To guide you back We now begin a cycle Of deep restorative rest Allow your body to settle deeper Into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do But surrender Every muscle is loose Every thought is fading Like a distant echo The mind is still awake We simply begin the journey of release Again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb Resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm and heavy The right wrist Upper arm The right shoulder Dropping away Right side of the chest Right waist The hip Sinking deep The thigh All tension dissolving The heel The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side The whole right foot Feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger Third finger Fourth finger The left pinky finger The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh And calf Heavy and relaxed The left ankle And heel Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side Completely at rest Move to the back of your body Your right heel Your left heel Sinking down The right calf The left calf The right buttock The left buttock The right buttock Fully supported The lower back Middle back Your upper back Your entire spine Like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head Fully surrendered The top of your head And your forehead Smooth as still water Right temple Left temple Both ears Soft and quiet Right eyebrow Left eyebrow The centre point Between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Arms heavy The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body Protected and still Your whole body As we move into the night My voice will remain with you If you drift lightly If you drift off Let the sound protect you If you wake I will be here To guide you back We now begin a cycle Of deep restorative rest Allow your body to settle deeper On your mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe You are safe Move to the back of your body Your right heel Your left heel Sinking down The right calf The left calf The right buttock The left buttock Fully supported The lower back Middle back Your upper back Your entire spine Your spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head Fully surrendered The top of your head And your forehead Smooth as still water Right temple Left temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril The left nostril The left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your lips Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face The whole head Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night,
My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose,
Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Fifth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Forearm The right shoulder dropping away Right side of the chest Right waist The hip sinking deep The thigh And right calf All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb and soften Second finger Third finger Fourth finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh,
Calf heavy and relaxed The left ankle The heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The right buttock The left buttock fully supported Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Arms heavy The whole body The whole face The whole head Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body as we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe,
You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose,
Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away Right side of the chest Right waist The hip sinking deep The hip The thigh All tension dissolving The heel Like it is pressing into soft warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy warm shadow Move to the left hand thumb and soften Second finger Fourth finger The left pinky finger Third finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh Half heavy and relaxed The left ankle And heel sinking into warm dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The left calf The right buttock The left buttock fully supported Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen The navel And lower abdomen Your belly soft and rising with the breath Your right groin And left groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Arms heavy The whole body The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off let the sound protect you If you wake I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe,
You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose,
Every thought is fading like a distant echo The mind is still awake,
We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep All tension dissolving The heel Like it is pressing into soft warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy warm shadow Move to the left hand thumb and soften Second finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest Waist The thigh Half heavy and relaxed The left ankle Sinking into warm dry sand The sole of the foot The top of the foot Your left big toe Second toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right buttock The left buttock Fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night my voice will remain with you If you drift off let the sound protect you If you wake I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe,
You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose,
Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Forearm Upper arm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep The hip The thigh All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger Fourth finger The left pinky finger Left hand palm The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest Waist The thigh Half heavy and relaxed The left ankle The heel Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The right buttock The left buttock fully supported Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body as we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading Like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away Right side of the chest Right waist The hip sinking deep The thigh And right calf All tension dissolving The ankle The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb and soften Second finger Fourth finger The left pinky finger Third finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh Half heavy and relaxed The left ankle And heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The right buttock The left buttock fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade The back of your neck The back of your head The weight of your head fully surrendered The top of your head The back of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen The navel And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Arms heavy The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body Protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin our cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb Resting Your thumb Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm and heavy The right wrist Forearm Upper arm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep The thigh Right calf All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Fourth toe The right fifth toe The whole right side Feeling like a heavy,
Warm shadow Second finger Fourth finger The left pinky finger Left hand palm The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The right calf Heavy and relaxed The left ankle And heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your right heel Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The left calf The right buttock The left buttock fully supported Your right armpit Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right ear Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your ear Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft And rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body Protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Second finger Third finger Fourth finger Fifth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist The right shoulder dropping away The armpit Right side of the chest The hip sinking deeper Deep and right calf All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe Fifth toe The whole right side Feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh Half heavy and relaxed The left ankle Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Sinking down The right buttock The left buttock fully supported The right armpit Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead Smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen Your belly soft and rising with the breath Your right groin Your pelvis Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body Protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist The right shoulder dropping away The armpit Right side of the chest The hip sinking deep The hip The thigh All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh Half heavy and relaxed The left ankle The heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf Heavy The right buttock The left buttock fully supported Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade The left shoulder blade The right shoulder blade The left shoulder blade The right shoulder blade The left shoulder blade And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole body The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away The armpit Right side of the chest Right waist The hip sinking deep The thigh All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger Fourth finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh And calf heavy and relaxed The left ankle And heel Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The left calf The left thigh The right buttock The left buttock fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Left temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The left abdomen The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin And left groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body Protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin our cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm and heavy The right wrist The right shoulder Dropping away The armpit Right side of the chest The hip sinking deep The thigh All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side Feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest Waist The thigh Heavy and relaxed The left ankle Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right buttock The left buttock Fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril The left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Arms heavy The whole face Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Third finger Fourth finger Your pinky finger The palm of the hand The whole right hand feeling warm and heavy The right wrist The right shoulder dropping away The armpit Right side of the chest The hip sinking deep The thigh,
All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb and soften Second finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh,
Half heavy and relaxed The left ankle The heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The right buttock The left buttock fully supported Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your lips Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole body The whole face Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body as we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep The thigh All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb Soften Second finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest Waist half heavy and relaxed The left ankle The heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right buttock The left buttock fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole body The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Resting Second finger Third finger Fourth finger Fifth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep The thigh All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger Fourth finger Fifth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh And calf heavy and relaxed The left ankle And heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The right buttock The left buttock fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body protected Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose,
Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep The hip The thigh The right calf All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb and soften Second finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh And calf heavy and relaxed The left ankle And heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The left calf The right buttock The left buttock fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin our cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose,
Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand Feeling warm and heavy The right wrist Forearm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Fourth toe The right fifth toe The whole right side Feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh Half heavy and relaxed The left ankle And heel Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right buttock The left buttock Fully supported Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen Your belly soft And rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin our cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose,
Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist The right shoulder dropping away The armpit Right side of the chest Right waist The hip sinking deep The thigh The right calf All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb and soften Second finger Fourth finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh And calf heavy and relaxed The left ankle Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The left calf The right buttock The left buttock fully supported Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The left abdomen The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Arms heavy The whole face The whole head Your whole upper body Your whole body Like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here To guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep The hip The thigh The right calf All tension dissolving The heel The sole of the foot The top of the right foot Right big toe Second toe Third toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb and soften Second finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh And calf heavy and relaxed The left ankle And heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The left calf The right buttock The left buttock fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin our cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist The right shoulder dropping away The armpit Right side of the chest Right waist The hip sinking deep The thigh The right calf All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb and soften Second finger Fourth finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh And calf heavy and relaxed The left ankle Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The left calf The right buttock The left buttock fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Arms heavy The whole face Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin our cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep The right calf All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb Second finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh Half heavy and relaxed The left ankle The heel Sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf Heavy The right buttock The left buttock fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead Smooth as still water Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin And left groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off let the sound protect you If you wake I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep All tension dissolving The heel Like it is pressing into soft warm earth The sole of the foot The top of the right foot Right big toe Second toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb Second finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh,
Calf Heavy and relaxed The left ankle And heel sinking into warm dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side Completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The right buttock The left buttock fully supported Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead Smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face The whole head Your whole upper body Your whole body Like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin our cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose,
Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist The right shoulder dropping away Right side of the chest Right waist The hip sinking deep The thigh And right calf All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb and soften Second finger Third finger Fourth finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh,
Calf heavy and relaxed The left ankle The heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The left calf The right buttock The left buttock fully supported Your right armpit Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Arms heavy The whole face The whole head Your whole upper body Your whole body like it is floating in a warm pool Your whole body protected and still Your whole body as we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading Like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away The armpit Right side of the chest Right waist The hip sinking deep The thigh All tension dissolving The heel Like it is pressing into soft,
Warm earth The sole of the foot The top of the right foot Right big toe Second toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb And soften Second finger Third finger Fourth finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh And calf heavy and relaxed The left ankle And heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The left calf The right buttock The left buttock fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Left temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face The whole head Your whole upper body Your whole body Like it is floating in a warm pool Your whole body Protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin our cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder dropping away The armpit Right side of the chest The hip sinking deep All tension dissolving The heel Like it is pressing into soft warm earth The sole of the foot The top of the right foot Right big toe Second toe Fourth toe The right fifth toe The whole right side Feeling like a heavy warm shadow Move to the left hand thumb Second finger Third finger Fourth finger The left pinky finger Left hand palm And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest The thigh,
Calf heavy and relaxed The left ankle And heel sinking into warm dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The right calf The right buttock The left buttock fully supported Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead smooth as still water Right temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm The upper abdomen And lower abdomen Your belly soft and rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face Your whole upper body Your whole body Like it is floating in a warm pool Your whole body protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here To guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose,
Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Your right hand thumb resting Second finger Third finger Fourth finger Your pinky finger The palm of the hand The back of the hand The whole right hand feeling warm and heavy The right wrist Upper arm The right shoulder Dropping away The armpit Right side of the chest Right waist The hip sinking deep The hip The thigh And right calf All tension dissolving The heel The sole of the foot The top of the right foot Right big toe Second toe Third toe Third toe Fourth toe The right fifth toe The whole right side feeling like a heavy,
Warm shadow Move to the left hand thumb and soften Second finger Fourth finger The left pinky finger And back of the hand The whole left hand becoming still The left upper arm The shoulder dropping The left armpit releasing its hold Side of the left chest And calf heavy and relaxed The left ankle And heel sinking into warm,
Dry sand The sole of the foot The top of the foot Your left big toe Second toe Third toe Fourth toe Your left pinky toe Your whole left side completely at rest Move to the back of your body Your right heel Your left heel sinking down The left calf The right buttock The left buttock fully supported The lower back Middle back Your upper back Your entire spine like a soft string of pearls The right shoulder blade The left shoulder blade Melting into the bed The back of your neck The back of your head The weight of your head fully surrendered The top of your head And your forehead Smooth as still water Right temple Left temple Both ears soft and quiet Right eyebrow Left eyebrow The centre point between your eyebrows A point of light Your right eye Left eye Resting in deep heaviness The right nostril Your left nostril Feeling your breath cool and easy The right cheek The left cheek Your jaw hanging loose Your upper lip And lower lip Both lips together Your chin And your throat Both of your collarbones spreading wide Right side of the chest Left side of the chest Both sides warm and open The upper abdomen And lower abdomen Your belly soft and round Rising with the breath Your right groin Your pelvic floor Feel the whole right leg The whole left leg Both legs heavy The whole right arm The whole left arm Both arms heavy The whole face The whole head Your whole upper body Your whole body Like it is floating in a warm pool Your whole body Protected and still Your whole body As we move into the night My voice will remain with you If you drift off,
Let the sound protect you If you wake,
I will be here to guide you back We now begin a cycle of deep restorative rest Allow your body to settle deeper into the mattress Feel the back of your head resting heavily Take one slow breath in And a long surrendering sigh out You are safe You are held in this sanctuary of sound You are drifting deeper now There is nothing to do but surrender Every muscle is loose,
Every thought is fading like a distant echo The mind is still awake We simply begin the journey of release again Sinking deeper with every pass Starting with the breath Starting with the body Thank you
