Hello and welcome.
Tonight we're going to take a gentle journey into relaxation,
Allowing our minds and body to unwind completely.
Find a comfortable position,
Either lying down or seated in a relaxed posture with your back supported.
Choose a position that is comfortable to you.
Let your arms rest softly at your sides,
Palms facing up if that's comfortable for you.
Close your eyes and take a deep breath in.
Breathe out slowly.
Feel your body begin to relax and soften.
Bring your attention to what you can hear.
Notice sounds outside your room.
There's no need to identify them or engage with them,
Just be aware of them.
Move your focus to sounds within the room.
Again,
There's no need to identify or engage,
Just be aware.
Then move your awareness to sounds within your body.
Notice the sound of your breath,
Your heartbeat,
Your digestive system.
Now bring awareness to your breathing.
There's no need to change anything,
Just observe the natural rhythm of your breath as it flows in and out.
Feel the coolness of the air as it enters your nostrils and fills your lungs.
Notice its warmth as it leaves your body.
With each breath,
Allow your body to relax just a little more.
We're going to move our attention to releasing tension from different parts of your body.
Start with your toes.
Bring your awareness to your toes and feet.
Imagine them softening,
Loosening,
Becoming heavy.
As you breathe out,
Imagine tension leaving your toes and your feet.
Move your attention up your legs,
Through your ankles,
Calves,
Knees and thighs.
Imagine a warm wave moving up through them,
Releasing any tightness or discomfort.
Feel them become heavy and sink into the surface beneath you.
Let that wave of motion move up into your hips and lower back and into the front of your abdomen.
With each breath,
Feel your hips soften and your lower back release any stress it's holding on to.
Let the tension melt away.
Focus on your abdomen for a short while.
With each inhale,
Imagine peace and calm filling your belly.
Let the air you breathe in gently expand your belly like a balloon inflating.
As you breathe out,
Let it gently deflate.
Move your focus to your chest.
Feel your breath nourishing this area.
Feel your chest expand and soften as you breathe in.
Then relax and melt as you breathe out.
Let your heart centre be filled with warmth and compassion and peace.
With each exhale,
Let go of worry and stress.
Bring your awareness to your shoulders.
Notice any tension you're holding.
With each breath out,
Let your shoulders drop a little more,
Melting into the bed or chair.
Let them be heavy and relaxed.
Move your attention to your neck.
Allow any tightness to release.
Let the feeling of relaxation travel up to your jaw.
Soften your jaw.
Let go of any clenching of your teeth.
Feel your tongue relax and drop down in your mouth.
Notice tension slide from your lips.
Your face feels soft and serene.
Finally,
Bring your attention to your forehead and scalp.
Imagine your forehead becoming smooth and unlined.
Your scalp feels soft and relaxed.
Release any remaining tension.
Your whole body is now deeply relaxed.
Your breath is soft and effortless.
Your body feels heavy and peaceful.
Imagine you are floating on a calm,
Still lake.
The water is warm and gentle,
Surrounding and supporting your body.
Above you,
The clear sky is filled with gently twinkling stars.
You feel calm and serene in this moment.
You feel a deep sense of peace.
No worries.
Nothing to stress about.
You're calm and completely at ease.
Return your attention to your breath.
Just observe.
Don't change anything.
Each breath takes you deeper into relaxation.
With every exhale,
Let go of tension.
There's nothing to do,
Nowhere to be.
Just be in this moment and rest.
As you continue to float on this calm lake,
Let your mind become as still as the water.
If any thoughts arise,
Gently acknowledge their presence and let them pass,
Like clouds drifting across the sky.
You're an observer,
Nothing more.
Detached and peaceful and relaxed.
In this space,
Sleep comes easily.
Let it find you as you surrender to the moment.
Feel the weight of your body sinking deeper into the softness of the chair or the mattress beneath you.
You're peaceful,
You're calm and you're ready for deep and restful sleep.
As I leave you now,
Let yourself continue to drift effortlessly into sleep.
Know that when you wake,
You will feel refreshed,
Recharged and peaceful.
But for now,
There's nothing else to do other than rest.
Good night.
