Hello and welcome in this meditation for falling asleep effortlessly.
Take your time to position yourself in a comfortable way.
Lie on your bed.
Do any adjustments you need and find the best position in which you feel comfortable,
Easy and sweet.
Find that sweetness in the position you chose.
Find coziness.
Make yourself at home in your bed.
Your bed is your home for the night.
Close your eyes and for a moment pay attention to your breath.
Just follow your breath.
In and out.
In and out.
Feel your whole body softening.
Feel your mind relaxing.
And to help the body relax even more we're going to scan from the top of the head all the way down to the tips of your toes.
Now feel the space above your head and relax even more the top of the head.
Soften your forehead,
Your eyebrows,
The point between the eyebrows.
Relax your eyeballs,
Your temples,
Cheeks,
Tongue.
Soften the lower jaw.
Relax your throat,
Your neck.
Soften your right shoulder,
Your upper arm,
Right elbow,
Forearm,
Right wrist.
Your whole right hand relaxes.
Soften your palm.
The back of the hand,
Your right thumb,
Index finger,
Third finger,
Fourth finger,
Fifth finger.
All the five fingers together.
Now relax your left shoulder,
Upper arm,
Left elbow,
Forearm,
Left wrist.
And the whole left hand relaxes.
Relax your left palm,
The back of the hand,
The left thumb,
Index finger,
Third finger,
Fourth,
Fifth.
All the five fingers of your left hand relaxing together.
Now soften your whole chest,
Your whole chest.
Relax your lungs,
Your heart.
Relax your back.
Relax your belly.
And the whole pelvis,
The whole pelvis with all the organs inside.
Relaxing,
Softening.
Relax your right hip joint,
Your right thigh,
Knee,
Shin bone,
Calf,
Right ankle,
The right heel,
The sole of the right foot,
The top of the right foot.
And all the five toes of your right foot relaxing together.
Now relax your left hip joint,
Your left thigh,
Knee,
Shin bone,
Calf,
Left ankle,
The left heel,
The sole of the left foot.
The top of the left foot.
And all the five toes of your left foot relax.
And your whole body is relaxed.
Your whole body relaxed.
Melting down into the softness of your bed.
Going deeper and deeper into your inner space.
A space of quietness.
A space of inner peace.
Deep harmony.
And pure silence.
Inner silence.
A place where you can rest.
The rest that is so needed.
Needed for your body,
For your mind,
For your soul.
Allow yourself to rest.
Allow all of your systems to slow down.
And rest as well.
And feel your breath once again.
Observe it.
And we're going to start counting the breath.
For each inhale,
We're going to count to four.
And for each exhale,
Counting to six.
Slowly inhale for two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale for four.
Exhale for six.
And continue counting your breath.
Breath after breath.
Until you drift off into the space of sweet and deep dreams.
Have a wonderful and restful night.
