It is time to get comfortable for sleep.
Settle down into your most comfortable sleeping position,
Whatever that may be.
Now take a nice deep letting go breath,
Letting your exhale begin the relaxation of your body and mind.
This practice will begin with a meditation on the body,
Allowing your mind something to focus on and relaxing the body at the same time.
Then you will be invited to repeat affirmations that will encourage you to relax your body and mind even deeper and will help you sleep deeply and peacefully.
Let's begin.
Bring awareness to your face,
Noticing sensations at your cheeks,
Chin,
Jaw,
Feel inside your mouth,
Roof of your mouth,
Tongue,
Lips,
Nose,
Eyes,
Forehead,
Scalp,
Feeling your ears outside of your ears,
Inside your ears,
Throat,
Neck.
Now feeling both shoulders,
Upper arms,
Elbows,
Forearms,
Wrists,
Palms of both hands,
Backs of the hands.
Feel both thumbs,
Index fingers,
Middle fingers,
Ring fingers,
And little fingers.
Feel both hands warm and comfortable,
Relaxed and soft.
Now bring awareness to your chest,
Feeling your heart center.
Feel the breath in your lungs,
Rib cage,
Belly,
Lower back,
Pelvis,
Feel your right hip,
Right thigh,
Knee,
Lower leg,
Ankle.
Feel the top of your right foot,
Bottom of the right foot,
Toes.
Feel your left hip now,
Left thigh,
Knee,
Lower leg,
Ankle.
Feel the top of your left foot,
Bottom of the left foot,
Toes.
Feel the toes of both feet now,
Both feet at the same time.
Feel the balls of both feet just below the toes.
Feel into the arches of both feet,
Heels,
Tops of both feet.
Feel the whole of both of your feet warm and comfortable,
Relaxed and soft.
Your whole body is comfortable and relaxed,
Ready for sleep.
Repeat quietly in your mind after me,
I am safe.
I am safe.
I am safe.
My body is comfortable and relaxed.
My body is comfortable and relaxed.
My body is comfortable and relaxed.
My mind is calm.
My mind is calm.
My mind is calm.
I feel myself going deeper and deeper.
I feel myself going deeper and deeper.
I feel myself going deeper and deeper.
I am ready for deep and peaceful sleep.
I am ready for deep and peaceful sleep.
I am ready for deep and peaceful sleep.
Deeper,
Deeper,
Deeper,
Peaceful sleep.
Deeper,
Deeper,
Deeper,
Peaceful sleep.
