Welcome to this practice designed to help you drift into a deep,
Restorative sleep.
Begin by finding a comfortable position.
Adjust as needed,
Making sure you are as cosy as possible.
Take a moment to scan your body for any tension,
Any discomfort.
If your clothing,
Jewellery or bedding feels out of place,
Take this time to adjust so you can fully relax.
Now,
Let's gently settle the body.
Relax your feet.
The pelvis.
Relax your belly.
Shoulders.
Relax the jaw.
And relax the forehead.
Feel every part of your body softening and becoming heavier.
Allow yourself to fully surrender to the pull of gravity.
Feel yourself gently settling in,
Like a soft cloud drifting through the evening sky.
Now,
Let's take some slow and mindful breaths.
Breathing in.
And breathing out.
Breathing in.
And breathing out.
Breathing in.
And breathing out.
Breathing in.
And breathing out.
Breathing in.
And with the next out breath,
Gently close your eyes if they aren't closed already.
Perhaps you notice how you're feeling more relaxed and centred.
I want you to imagine a warm golden light at the centre of your chest in your heart space.
With each inhale,
This light grows brighter.
And with each exhale,
It spreads throughout your whole body.
So inhale,
Feeling the light expand.
And exhale,
Letting it spread warmth and peace.
Continue this visualisation,
Focusing on the warmth and light within you.
Now in your mind's eye,
Imagine yourself standing on a beautiful beach.
The sand beneath your feet is soft and warm.
The sound of gentle waves lapping against the shore soothes your mind.
You start to walk along this beach and you feel the gentle breeze on your skin and the warmth of the sun overhead.
The sky is a brilliant blue with a few wispy clouds drifting by.
Find a comfortable spot near the water's edge to sit or maybe lie down.
Feel the support of the sand beneath you,
Grounding you.
Take a deep breath in and as you exhale,
Release any tension you might be holding onto.
Imagine that tension drifting away with the waves.
Feel your body relax,
Melting into the support beneath you.
Now bring your awareness back to your heart centre and feel the warmth and light there.
This is your inner self,
Your true essence.
With each breath,
Feel yourself connecting more deeply to this inner light.
Allow yourself to feel any emotions that arise,
Knowing that it is safe to do so.
Inhale deeply,
Drawing in love and compassion for yourself.
Exhale,
Releasing any self-judgement or doubt.
Inhale love and compassion.
Exhale self-judgement and doubt.
Inhale feeling connection.
Exhale feeling release.
Imagine this warm golden light spreading from your heart to every part of your body,
Filling you with a sense of peace and wholeness.
If your mind starts to wander,
Gently bring your focus back to your breath and the light within you.
No judgement,
Just gentle redirection.
And as this warm and golden light continues to spread,
Repeat silently to yourself,
I am connected.
I am whole.
I am at peace.
I am connected.
I am whole.
I am at peace.
I am connected.
I am whole.
I am at peace.
Simply stay where you are,
Allowing this sense of calm to guide you into the deepest,
Most restorative sleep.
