Welcome,
This is your time to unwind and be held.
You can lay down or sit up in your bed,
On the couch,
Wherever you feel most comfortable.
You can put a pillow under your knees or cover yourself with a blanket.
It's okay to drift off,
There's no need to do this right,
Just listen and breathe deeply.
We are here to soothe your nervous system and ease into sleep.
I want you to notice your breath,
Now inhale through your nose for four counts,
Hold the breath at the top and exhale for four.
Inhale for four,
Hold the breath at the top and exhale for four.
Just tuning in and making sure your entire body is soft,
There's no tension in your jaw,
Relax your belly,
Let it flop out,
Relax your tongue,
Your shoulders,
Your face.
I invite you now to elongate the exhale for an extra one or two counts.
This emphasis on the exhale signals to your body that you're safe,
It tells your body you can let go and on each exhalation breathe out your day,
The stress,
Anything that you're holding onto.
Just bring all of your attention to the crown of your head and notice if there's any tension in your head,
In your face,
In the back of your head and if there is,
Soften and relax and thank this part of you for holding you today.
Moving down to your shoulders and upper back,
Relaxing them,
Relaxing your arms,
Your hands and your fingers,
Your chest,
Heart and lungs,
Your belly and your digestive system,
Your hips and pelvis,
Relax your thighs and your knees,
Your calves,
Ankles,
Feet and toes.
Thank your body for carrying you through your day,
For showing up for you.
Sink into the mattress or the chair,
Let it all go,
You might notice thoughts about tomorrow or worries or replaying conversations come up in your mind,
There's nothing wrong with you,
Nothing has gone wrong,
This is just a busy mind trying to keep you safe.
Imagine placing each worry into a balloon and it floating away.
Keep breathing deeply and if your mind starts to wander,
Put that thought or that worry in the balloon and let it float away.
Offer yourself some love and forgiveness for anything that you said or did today that wasn't in alignment with your highest self and offer forgiveness to anyone else.
Keep breathing deeply,
Repeat in your mind,
I did enough today,
All is well in my world,
I am allowed to rest,
It is safe for me to sleep.
Imagine you are lying on warm soft earth,
Under a clear night sky,
There are stars above you,
A gentle air,
A sense of being held by the ground.
Feel your whole body sinking as though the earth is warmly cradling you.
You don't have to listen closely now,
You can let my voice fade and drift.
If sleep comes,
If you hover in this cosy in between,
That's perfect too.
Your body is amazing,
Your body knows how to rest,
Your only job here is breathing deeply and feeling held and safe.
