Hello and welcome.
My name is Sonia and I'm going to help ease you into sleep now.
Lying down,
Find a cozy and comfortable position and when you feel ready,
Gently close your eyes,
Allowing the corners of the eyes to turn downwards,
Softening the forehead.
Feel the tiredness of the eyes.
Give yourself full permission to be done with thinking for today.
Putting all your to-do lists and worries to the side and trusting that a good night's rest is the best way to set yourself up with wisdom,
Clarity,
And precision for tomorrow.
Knowing that,
Set the strong intention now to fall asleep.
This time is for you.
Bring your attention to your breath.
Become aware of the natural rhythm of your breath,
The inhale and exhale.
Notice the chest expanding and falling with each breath.
Feel your breath slowing down and becoming longer and deeper.
Allow your hips and lower back to release.
Let the backs of your legs get heavy,
The thighs and calves relax.
Your shoulders sink into the bed and with each breath,
Feel your body taking up more space,
Surrendering to gravity and getting heavier.
With every breath,
Melting more and more into the bed as your muscles relax entirely.
Take an inhale and on the exhale,
Imagine your breath washing over your entire body and traveling all the way down to your toes,
Releasing any tension or areas of discomfort.
And as you inhale,
Slowly bring the breath up to the lungs,
Bringing in a warm sense of calm.
And then again,
Exhale the breath down towards the feet,
Feeling each body part release as you let your breath go.
Allow yourself to continue to relax into sleep.
As the mind and body get quiet,
Feel a sense of dissolving,
Sink deeper into the bed beneath you,
Allowing it to absorb any tension from your body so that you'll feel lighter when you wake up.
Any stress you are still aware of is now draining out of your body.
Your entire being is filled with a sense of calm.
Continue to drift off into peaceful and rejuvenating sleep.
Stay here as long as you would like,
Falling more deeply into sleep,
Wishing you a restful night and sweet dreams.
