Relaxation For Sleep (No Music)

Find a comfortable position laying down in bed.

Close your eyes or lower your gaze.

Take a minute to notice your breathing.

Breathing in through your nose and out through your mouth.

Notice your breath as it moves through your nose,

Past your throat,

Into your lungs,

And then out your mouth.

Begin to feel your body getting heavier as you lay down in bed.

Feel all the points of your body on your bed.

Noticing your feet,

Your legs,

Your back,

Your arms.

Notice as you're laying that your body feels heavier and more relaxed.

Now imagine in your mind there are large fluffy white clouds.

Notice the clouds slowly and gently drifting past.

As the thoughts drift past,

Gently place them on the clouds.

Imagine placing all of your worries,

Stresses,

And fears on the clouds and watching them gently float away.

Imagine repeating this as your body grows heavier and more relaxed.

If this is challenging for you,

Just be gentle with yourself and turn your attention back to your breath.

Noticing breathing in and out.

Continue placing your thoughts on the clouds as you start slowly drifting off to sleep.

Now that your body is more relaxed and your mind is more at ease.

As we close this practice,

Return your attention back to your breath.

Breathing in through your nose,

Past your throat,

Into your lungs,

And out your mouth.

As we bring this practice to a close,

Return your attention to your breath.

Breathing in through your nose,

Down into your throat,

Into your lungs,

And out your mouth.

Continuing to notice your breath.

Continuing to breathe in and out as you drift off to sleep.