Orient yourself first by telling yourself where you are right now.
Are you in a hotel at your friend's house or are you at home?
State how old you are right now and what year it is.
Now begin.
As you take your next breath in,
I invite you to let yourself relax a little bit further and further if that is okay.
And with each breath out,
Let go of any tension or worries you might have.
Allow your mind to rest now.
Imagine a container in which you can place your thoughts and worries and whatever has kept you up at night before.
It can be a container that is imaginative or one that already exists.
What does yours look like?
Is it big or small?
Round or square?
Put your thoughts in this special place knowing that when it is time to wake up,
You can open it and deal with those thoughts again.
I now invite you to start to relax your body more and more with each breath.
See if you can feel your bed or chair underneath you right now and feel the support.
Notice the texture,
Is it soft or warm?
What does it feel like?
Do you have a blanket that keeps you warm?
I invite you to relax your feet and legs,
Relaxing all your muscles.
And with each breath,
Let go more and more.
See if you can feel the connection of your legs and feet and notice how they have served you in the past,
How they have helped you in your life.
Now let yourself drop deeper and deeper.
I invite you to relax your upper body and your shoulders,
Arms and hands.
And to even relax your organs,
Your bones,
Your muscles.
And spread that relaxation to your blood cells.
See if you can allow yourself to relax even more and to go deeper and deeper.
Again if you can acknowledge your upper body and how it supports you.
Notice how your body helps you,
How your arms and hands help you to ride,
Help you in your everyday life.
Also notice how your upper body is connected to your lower body,
That they are a team.
And again if you have any thoughts,
Put them into that container that you created and know that you have time to deal with them again.
Now relax your neck,
Your head,
Your face,
Your eyes and your jaw.
Letting yourself drop deeper and deeper.
See if you can acknowledge all parts of your head.
For example that you can see,
Hear,
Smell or whatever you are able to do,
Whatever you might be thankful for.
I will now count back from 10 to 1 to give you a chance to relax even further,
But also for you to visualize a beautiful,
Peaceful,
Tranquil,
Soothing and comforting place where you can go to sleep.
This might be a place that you might have been to or that you could imagine and create yourself.
Make sure to envision a place of your own just for you that is so comfortable.
I am beginning to count backwards.
10 9 8 7 6 5 4 3 two one going deeper and deeper imagine this beautiful place a place that is so tranquil where you can rest and fear you can sleep you're okay nothing can happen but you are so comfortable because it is your place that you created what do you hear in your tranquil place is it a quiet place is it sound free or does it have sounds that are soothing like birds water music or other sounds that you feel that are soothing to you I asked you to let those sounds heal your body as well cell by cell organ by organ your entire body and whatever way it needs to what is the scent of your peaceful place can you smell the ocean air or the mountains what smell is comforting to you what does your comfortable place look and feel like is it soft what is the perfect temperature there look around for a special message that is just for you that gives you a message that is soothing and comforting perhaps even nurturing whatever it is that you like it to be that's right it is your place now I give you some time to be in your beautiful place and I invite you to find a resting spot in your place that is so comfortable in your beautiful tranquil space that you find a place to lie down to fall asleep and rest letting your body fall asleep letting the soothing sounds in your place help you to stay asleep until it's time to be awake know you're ok giving yourself permission to rest and sleep know you are in your place and add whatever you need to feel even more comfortable or what makes you even more relaxed as I'm starting to complete this recording and you don't hear my voice anymore let your special place continue to help you sleep to soothe yourself to help you to relax and to remember that from now on you have this wonderful place of your own and when it is time to rest and it is appropriate that you can take it with you wherever you go it is there for you and now I wish you good night and sleep well let this time be there for you and let it continue to soothe you and help you to stay relaxed
