Welcome,
I'm glad you're here.
Let's take some time to settle your mind and body and get you to sleep with some body relaxation and a quiet walk through the woods.
Take a moment to get comfortable and begin to settle your attention on your breath.
Let's breathe in and out.
Feel your head resting on your pillow.
Notice the texture,
How soft or dense the pillow is.
Feel your body weight on the mattress.
The weight of the blanket settled on your body.
Notice any sounds in your space.
Hear the wind outside the window.
The creaking of the house settling into the night.
The sound of your own breathing.
Continue your breathing.
Deep breath in through your nose and a long slow breath out your mouth.
Breathing in,
Inhale and exhale.
Breathe in and breathe out.
Now focus on your body again.
Move your attention to your face.
On your next breath in,
Tighten all the muscles in your face.
Squeeze and on the exhale,
Release.
Bring your attention to your neck and shoulders.
Breathe in and tighten your shoulders and neck muscles.
Breathe out and relax.
Bring your focus down to your stomach,
Your abs.
On the in-breath,
Tighten those muscles and breathe out and completely release.
Focus on your glutes and your thighs.
Breathing in,
Clench those muscles and breathe out to relax.
Tighten your calves on the inhale.
And release on the exhale.
Focus on your feet and toes.
Curl and tighten your toes and feet.
And breathe out and relax.
Now I want you to tighten your whole body on this next inhale.
Every muscle.
And breathe out and completely relax your whole body.
If you haven't already,
Gently allow your eyes to close.
Take a breath in.
Now imagine standing in front of a beautiful lush forest.
The full moon in the sky,
Full of bright stars,
Illuminates a trail entering the forest.
You feel a calm,
Quiet emanating from the trees.
And you decide to explore this peaceful forest.
As you enter the trail through the trees,
You can feel your body relaxing in this quiet environment.
You follow the soft grassy trail,
Deeper,
Guided by the light of the moon.
As you walk,
You pass by the trees and full shrubs.
You hear the quiet trill of a songbird calling out from its nest.
In front of you,
A small yellow bird flies up to the nest and snuggles down with its partner,
Settling into sleep.
You continue walking along the path,
Step by step.
Walking past tall leafy trees and branched evergreens.
A squirrel twitters at you from its home in a hole in the big tree trunk.
You see its dark eyes peeking out and its bushy tail framing the hole in the tree.
Its whiskers twitch as it calls out to you walking by.
As you continue to walk,
You notice the earthy,
Mossy smell of the forest.
You feel grounded as you feel your footsteps in the soft,
Lush forest floor.
You reach your hand out as you walk by a big pine tree and you can feel its rough bark on your fingertips.
The peaks and valleys of the cracked bark rough on your fingertips.
The silence of the forest cloaking you like a soft blanket,
Allowing your mind to settle.
You continue to walk deeper into the forest.
When you look up,
You see through the canopy the stars sparkling down.
Watching over you like twinkly eyes.
You start to notice a faint smell of wood smoke and wonder where that might come from.
You continue walking.
The night feels cool on your skin.
As you walk,
You feel your eyes getting heavier.
Sleep is trying to catch hold of you.
A quiet hoo-hoo of an owl call floats through the trees.
You feel safe and calm in this nurturing,
Leafy landscape.
Soon you see a small clearing up ahead and notice an orange glow.
You continue walking,
Looking toward the open clearing and the sight of a small cabin coming into view.
You see the windows glowing with a faint orange light.
You see smoke coming out of a small chimney on the roof.
You are drawn toward this cozy wood cabin in the clearing,
Lit by the stars and moon.
As you walk toward the cabin,
You notice the well-kept path beneath your feet.
The soft grass is soothing on your tired feet.
The night is quiet.
You feel safe and welcomed in this calming clearing.
It feels like it was placed here just for you.
You approach and can see through the large windows a small living space lit by the glowing fire.
There is no one around,
But you see a sign above the door with the words,
Welcome.
You may rest here.
And you feel like you are allowed and even welcomed to step inside the space.
The night breeze is cool on your skin and you are drawn to enter the warm space.
You place your hand on the cool brass doorknob and turn the handle and the door easily clicks open.
You step inside and gently close the door behind you with a quiet click.
You turn to face the inside of the cozy cabin and instantly feel the warmth of the fire settling into your body.
You take notice of the inside of the cabin.
You see the comfortable furniture.
You notice the floor and the walls.
Your muscles are relaxing and your eyes are feeling even heavier as you realize you are completely safe in this quiet space.
The crackling fire on the wall opposite the door draws you in.
It warms you even further after your walk through the comfortable cool night air.
The large plush chair is placed in the perfect spot by the fire.
You can sit down and be comfortably warmed by the glowing flames.
You sit in the chair.
It is the softest,
Most comfortable chair you have ever sat in.
The cushions hug your body and support your body in every way you need.
The soft blanket is set on the chair of the arm.
It feels silky smooth against your skin as you pull it over you.
You feel sleepy as you curl up into the nesting chair and blanket.
The glow of the fire lights the space just enough to keep you feeling safe and comfortable.
Your body relaxes even more deeply as you take a deep breath and allow your mind and body to let go.
You are safe.
You allow your tired eyes to close completely.
Your eyelids are heavy and want to stay closed as your mind fully quiets and the silence of the deep night surrounds the cabin.
The glow and gently crackling of the fire lulls you into an even deeper rest.
Your muscles melt with the warmth of the fire and heavy blanket over you.
Your body is completely relaxed.
Your arms and legs are heavy.
Your mind is blank.
All you can sense is the breath going in and out.
Feel the air go into your nose and warm air flow out.
You are drifting on the darkness of sleep.
Breathing in and out.
You drift off to a restful place of dreams.
You are quiet.
You are calm.
You are safe.
You can rest.
You can let go.
Let sleep gently carry you off.
