I know it's been hard to sleep.
You're not alone,
And I'm here with the rain to give you some support tonight.
We'll do this together.
First,
Take this moment to settle into your warm and cozy bed.
Now,
Invite your eyes to softly close if it feels good.
Breathe.
See if you can sense where your body touches the sheets below you.
Notice what this feels like.
Feel your tender,
Cozy pillow gently cradling your head.
Softly touch your warm,
Soft blanket.
Begin to snuggle in.
Can you hear the rain outside your window?
Notice the sounds of the rain.
Listen to the gentle rhythm and breathe so soothing,
So peaceful.
Perhaps you have returned from an adventure outside in the cool rain,
And now you are warm and cozy,
Ready to snuggle in and sleep.
Really feel the warmth and coziness all around you.
Notice the warmth and coziness begin to melt within you.
Take a deep breath in and along.
Feel your body melt even more deeply into your soft blankets.
Perhaps your body begins to feel heavy and soft.
Listen as the rain continues to fall.
As you listen,
Maybe you can sense a bubble of soothing warmth begin to form around you.
Inside this bubble,
You feel calm,
Peaceful,
Cozy,
And safe.
As you breathe in and out,
Gently guide your breath down to your toes.
Feel your breath soothe your toes and your feet,
Slowly releasing any tension.
Your feet and toes begin to feel heavy and soft.
As you breathe in and out,
See if you can guide your flow of air through your legs and hips to your stomach and your back.
Releasing tension,
Bringing relaxation,
And a gentle,
Cozy,
And calm feeling.
As you breathe,
Feel your breath flow through your arms,
Your hands,
Your fingers,
The tips of your fingers,
And slowly back up to your chest,
Your shoulders,
Your neck,
Your head,
Every feature on your face,
Your mouth,
Softening your cheeks,
Your eyes.
Softening and releasing the space between your eyes and your forehead.
Your eyelids begin to feel heavy and soft.
You can feel the flow of air begin to relax and calm,
Slowing down any thoughts that might be present.
As you breathe in and out,
Your thoughts flow even more.
You can let them be for tonight.
Perhaps your mind becomes more and more centered,
Calm,
And relaxed as the thoughts begin to rest for the night.
As you listen to the gentle,
Natural rhythm of the rain outside,
Your breath finds its own gentle,
Natural rhythm.
Your muscles continue to relax,
Release,
And soften more and more as you fall into a deep and restorative sleep.
Good night.
