So you've woken up and would like to drift back to sleep.
I'll be right here with you to help you relax so your body can release any tension and you can head back into a deep slumber.
Closing down your eyes and lay on your back,
Cosy in your bed.
Comfortable under your sheets,
Your head supported by your pillow,
Your body sinking here into your mattress.
Letting go of any worries or thoughts.
As thoughts come up,
And they will,
Visualize them as clouds passing above in the sky,
Letting your mind and body let go of all effort.
Breathing in,
Breathing out.
We're here together,
Letting your mind relax.
Breathing in,
Breathe out.
Feeling your back relax into the mattress.
If you'd like to,
Gently turning on your side,
Allowing your arms to wrap around a pillow,
Your legs are relaxed.
We're going to start scanning from the top of your head to the tips of your toes.
Breathing in,
Breathing out.
Letting the breath anchor you down into the mattress.
Remember the more you connect to your breath,
The more your mind will begin to slow.
Bring your awareness here to the top of your scalp.
Taking your awareness towards the forehead.
Eyebrows are softening.
Down the bridge of your nose.
Your jaw soften.
Your tongue heavy.
Awareness of your neck.
The right side of your neck.
The left side of your neck.
Taking your awareness down your shoulders.
Down the right arm.
The elbow.
The wrist.
Hand.
And fingers.
The temperature of the air around you.
Breathe long and slow breaths.
Taking awareness now down the left arm.
The elbow.
The wrist.
The hand.
And the fingers.
Bring your awareness now here towards your chest.
Breathe in.
Breathe out.
Sinking deeper into relaxation.
Your belly softening.
Moving down your thighs.
Your awareness here at your knees.
Calves.
Ankles.
Your feet.
All the way into the toes.
Taking a moment to send a few nourishing breaths to your whole body.
Allowing it to rest.
Feeling your body as one harmonious system.
Allowing yourself to sign off for the day.
There is nothing left to do.
Just knowing that by lying here you are resting your body.
Taking nice deep breaths.
Sinking deeper into relaxation.
As your body feels relaxed.
Using the next minute of music to soothe you into dreamland.
Thank you.
