Hello,
And thank you for joining me.
It's time to relax,
To tuck into bed now,
To unwind,
To let go,
And to release.
And just take a nice deep breath to settle into this space.
And out,
Release any tension,
Any worries.
Breathing in again,
Nice and deep.
Feel the breath go deep into your stomach,
And exhale,
Release.
And continue to breathe deeply now,
Knowing that this is your time for restorative rest.
This is time to let go of anything in the mind.
If it comes up,
It's okay,
We thank it,
And we gently release it and let it float off into dreamland.
Just breathing deep,
And noticing your head now,
Feeling that your head has this beautiful,
Empty space,
That there is silence and quiet,
And that it's available for you.
Calming and releasing,
Winding down,
Letting go.
And just feeling your forehead,
And your eyes.
Your eyes should be gently closed now.
Just being aware of your eyes,
Being aware of your nose.
Breathing in through your nose that beautiful oxygen,
That wonderful air.
And aware of your throat,
Your mouth,
The air coming out,
Releasing.
Being aware of your shoulders,
Letting go of any tension.
Just letting them soften and relax.
Just feeling in your chest now,
Being aware of the softening,
The releasing.
Breathing into your heart space,
Knowing that your heart is calming down,
Setting a soft beat for the evening,
Slowing down as you head into sleep time.
Then breathing deep into your stomach,
If there's any tension there,
Just releasing.
Letting go,
Letting your stomach do its job of digestion and release,
Calming down,
Letting the nervous system as you're heading into sleep time.
And breathing into your back,
Letting go of any tension there,
Releasing and letting go.
And breathing into your pelvis,
Just calming that area,
Letting go of any tension in your hips,
Getting more and more comfortable now.
Sleep is coming.
You're relaxed.
If any thoughts pop up,
You just let them drift along.
You are the lily pad floating on the river.
Whatever comes along,
You just keep floating,
Just let it go.
Breathing into your thighs now,
Feeling a lightness,
No tension,
Into your buttocks.
Calm and relaxed.
And breathing into your knees,
They carry you,
They move for you through the day.
Just bringing relaxation and calm into your knees.
And breathing into your calves,
Relax,
No tension.
Your ankles,
Your feet and your toes.
Just breathing calm into your big toe and the toe beside it and your little toes.
Feeling calm and relaxation in your feet.
And just keep breathing deeply now.
The music will continue for this time that you've set for sleep.
If you happen to wake and notice it again,
Just breathe deep and move back into the relaxation of this time.
Letting go,
Letting go.
Relaxing and gentle sleep.
If you start to think at all or notice anything,
Just breathe deeply once again and just set aside this time.
Let your mind know this is time for sleep now.
All right,
My guidance will fade away and the music will continue.
Have a wonderful,
Incredible sleep time.
Sweet dreams.
