So,
Settling down now.
Settling down for your night's sleep.
Really comfy in your bed.
Really comfy with the covers over you.
Closing your eyes and settling down.
Lying however you want to lie,
So that you're really,
Really comfortable for a good night's sleep.
Making sure that you're comfortable on the mattress and that you're hydrated,
So you don't need to wake in the night.
You're lovely and warm with the covers over and the room isn't too stuffy.
So,
As you breathe,
You can feel the cool air and you've got space to move during the night,
If you need to.
So,
You can be really,
Really comfortable.
As you're lying there now,
Take three long,
Slow,
Deep breaths.
Long,
Slow,
Deep breaths.
To help you get even more comfortable and sink into the mattress.
The mattress that's supporting you,
Like the earth supports you.
And the mattress is your earth.
Maybe the covers are like the night sky.
So,
You're being held between the earth and the night sky.
Between the mattress and the covers.
And as you're lying there between the earth and the night sky,
Just notice the parts of your body that are touching the mattress.
Starting at the feet.
The parts of the feet and lower legs touching the mattress.
And as you breathe out,
Breathe out from that part down into the earth.
Moving up the legs now,
To the parts of the legs touching the mattress.
Breathing into those parts.
Touching the mattress and breathing out and down into the mattress.
The earth.
Moving to the parts of your lower torso.
Breathing into those parts touching the mattress.
Breathing into those parts out and down into the earth.
Sinking further into the earth.
Letting the earth take your weight for the night.
Now the upper back and shoulders.
Wherever is touching the mattress,
Breathing in and out and down into the earth.
Whichever part of your arms are touching the mattress,
Breathing into those parts and out and down into the earth.
And as you get to the head,
Wherever your head is supported by the pillow.
Maybe the back of the head or the side of the face.
Breathing in and breathing out.
Down to the earth.
Being held by the earth.
And now scanning back down the body.
Noticing the parts of the body that are touching the covers.
The night sky side.
Maybe parts of your shoulders.
And you can breathe in and as you breathe out,
Allowing the breath to go to the night sky so you can relax further.
Parts of your arms touching the covers.
Breathing in and breathing out towards the night sky.
And the of the rest of the torso touching the covers.
Breathing in,
Breathing out towards the night sky.
Allowing you to sink even further.
The parts of your upper legs touching the covers.
Breathe in and out to the night sky.
Now your lower legs touching the covers.
Again in and out towards the night sky.
And your feet,
The parts of the feet touching the covers.
Breathing in and out towards the night sky.
As you're lying here,
Held between the earth and the night sky.
Between the mattress and the covers.
As if you're on a bridge between the day that's just finishing and the day to come.
The night is like a bridge between the days.
So now I invite you to take a review of the day.
Maybe looking back at some of the things in the day today.
Some of the things that have happened.
Maybe this evening.
What you had for dinner.
Some of the events in the afternoon.
Just remembering some of those things.
Not in great detail.
Just so you've written them down mentally.
Perhaps what you had for lunch.
And in the morning,
The events of the morning.
What was for breakfast.
And how you started your day.
Your review of the day that you can now file as a completion of the day today.
And when you wake refreshed in the morning,
Starting another day anew.
I'd like to invite you now to take a journey,
A rotation around the body.
And we'll be starting with the right hand side.
In this rotation,
I invite you to mentally wish the body part of good night's sleep.
You can either repeat the words or just send a feeling to that body part.
A feeling of a good night's sleep.
Letting the body part know you can sleep now.
So we'll start with the right hand side.
The right hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Right side of the body.
Waist.
Upper leg.
The knee.
The lower leg.
Ankle.
Heel.
Top of the foot.
Sole of the foot.
Big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All toes together.
Now the left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Palm of the hand.
Back of the hand.
Wrist.
Lower arm.
Elbow.
Upper arm.
Shoulder.
Armpit.
Left side of the body.
Waist.
Hip.
Thigh.
Knee.
Lower leg.
Ankle.
Heel.
Top of the foot.
Sole of the foot.
Left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The base of the spine.
The lower back.
Middle back.
Upper back.
Right shoulder blade.
Left shoulder blade.
The whole of the spine.
The whole of the spine.
The whole of the spine.
The neck.
Back of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Right eye.
Left eye.
Right cheek.
Left cheek.
Right ear.
Left ear.
The nose.
Upper lip.
Lower lip.
Chin.
The throat.
Space in between the collarbones.
The right collarbone.
The left collarbone.
The breastbone.
The right chest.
The left chest.
The abdomen.
The pelvis.
The right leg.
The left leg.
Both legs together.
Right arm.
The left arm.
Both arms together.
The whole of the right side.
The whole of the right side.
The whole of the left side.
The whole of the left side.
The whole of the left side.
The right side and the left side together.
The right side and the left side together.
The right side and the left side together.
The whole of the head.
The whole of the head.
The whole of the head.
The right side,
The left side and the whole of the head together.
The whole body together.
The whole body together.
The whole body together.
As you're breathing now,
Breathing softly,
Breathe up and down from the feet to the head.
Breathe in from the feet all the way up to the head.
Breathing out from the head all the way down to the feet.
As you're being held between the earth and the night sky,
On the bridge of the night,
Breathing in from the feet to the head.
Breathing out from the head to the feet.
Between the earth and the night sky.
Being held.
Breathing in from the feet to the head.
Breathing out from the head to the feet.
Being held between the earth and the night sky.
Sleep well.
