Begin to invite a softening of the body,
Breath by breath,
Bone by bone.
Take a few cleansing breaths into the body,
Breathing in through the nose if that's available.
And then sighing it out through the mouth,
Breathing in through the nose and sighing it out.
Take a few more cleansing breaths,
Inviting a release and a letting go of anything that you're carrying with you from the day.
Returning the breath to a natural rhythm,
Beginning at the crown of the head,
We're going to rest our attention there,
Noticing any tension or tightness,
Inviting some relaxing deep breaths into that part of the body,
Giving the body permission to rest.
We move down through the face,
The eyes,
The eyelids,
Noticing any tightness here and inviting a release,
Sweeping over the ears,
To the nose,
The brow,
Inviting a softening in the cheeks,
The lips,
Noticing without any judgement,
Is there any tension there,
Can they be any softer?
Inviting a softening in the jaw,
The neck and then continuing this softening process throughout the rest of the body,
Into the torso,
The arms,
Wrists,
Hands,
Fingers.
Can you invite any softness into the fingernails?
Allowing your torso to melt like butter and then allowing that melting feeling to spread into the upper back,
The shoulders,
The sternum,
The chest,
Trickling down towards the hips,
The pelvis,
The buttocks,
Is there any softness there?
And then down through the legs,
The thighs,
Releasing any tension in the knees,
Inviting a softening in the shins,
Down towards the feet,
The soles,
The toes.
They do so well to carry us each day.
Allow them some nurturing,
Allow them some rest.
Noticing how the body feels relaxed,
Feels softer and feels so heavy,
We see,
Sense or feel a stairway,
A spiral staircase that we're going to slowly descend down.
Descending down into the depths of sleep,
Of deep healing,
Nurturing rest and dreamlands.
There are 10 steps down this staircase.
We take a moment at the top,
Breathing deep,
Deep rest into our entire body before stepping down to 10.
Counting down to step number 9,
Feeling so relaxed and heavy.
8,
Slipping deeper and deeper into sleep and rest.
7,
Noticing how cosy and warm we feel as we step down to number 6.
5,
Drifting slowly towards dreamland.
4,
Feeling nurtured,
Safe and protected as we step down to 3.
2,
Floating down towards 1.
Taking a few moments here to notice the heaviness in the body,
How we can soften and loosen the body if we allow it some time and space.
Bringing a tiny movement to a finger and noticing how heavy it is,
How it doesn't want to wiggle,
How it's soft and ready for rest,
Just like the rest of your beautiful body.
We drift now towards the edges of dreamland and I invite you to step in and allow yourself to be taken to wherever your spirit needs to go tonight.
If our dreamscape isn't quite yet in focus,
Then invite the image or sense of spaciousness into the mind.
A blank,
Vast space for your spirit to create a world within.
Seeing,
Sensing or feeling a vast expanse of emptiness.
Perhaps you'd like to give it a colour or maybe you'd prefer to leave it as black as space or white like the clouds in the sky.
Maybe you want to fill this space with familiar objects,
People,
Plants or intentions.
Or maybe you just want to bask in the vastness of this empty space of possibility,
Freedom of your creative canvas.
Whatever you do and wherever you are,
You begin to remember and hear whispers of a soul song.
A soul song that you know from long ago.
Your body remembers,
Your spirit remembers,
Every inch of your being remembers.
This soul song,
This lullaby is here to rock you gently into a deep rest.
To bring you the peace,
Joy and love that you desire.
The soul song begins somewhere in the distance and you surrender to its sounds,
Following it,
Feeling it,
Allowing it to take you to wherever it is that you and your beautiful spirit need to go.
Imagining that this soul song is soothing,
Nurturing your heart.
This is a soul song for deep rest.
Allow yourself to slip into deep rest as you receive this beautiful lullaby.
Quien no la esho o sai,
Quien no la esho o sai,
Quien no to la mua li,
Quien no to la mua li,
Quien no to la mua li,
Quien no to la mua li,
Quien no la naya mua li,
Quien no la naya mua li,
Quien to la ishiya omise wa,
Enia la e,
Enia moe anua,
Quien to niya saya iyewa,
Enia mhi yola,
Nula ki yola,
Quien tai esa imu ima naya imua,
Ila yashustati ea imua,
E nana nahi imla imu kaia,
E shu mai imla imu kaia,
E keta imlum mama e o sha'e iyutah,
E shu mai imla imu kaia,
Ki plai ima e tia'i uai,
Simla e nahi ki aha'i,
E tan amasamo,
E tan a'i'e,
Ki tannulai'enia,
Kimana i te'o.
