You Bedtime,
Thank you.
Hello and welcome.
Just make sure that you are lying really comfortably,
That you have found the most comfortable spot that you can in your bed.
Just move around now if you need to,
To find it.
And then when you have found the perfect position for sleeping,
Let's begin.
For the next few moments,
Just relax,
Lie comfortably and follow my voice as we drift off to sleep.
Step one,
Notice.
This is where we lie quietly in our beds and we just notice how we're feeling.
What kind of a day did you have today?
How does your body feel?
How does your heart feel today?
Just notice.
And let your heart and your body speak to you and tell you how they're feeling.
That's wonderful.
It's lovely for us all to be listened to and to know how we feel.
And it's most important for us to listen to ourselves about how we feel.
And now let's move to step two,
Breathe.
And this is where we just bring our attention to our breath and we just start to notice how we breathe.
How our breath is always moving in and moving out of our body.
And if you like,
You can start to notice the feel of how your breath moves by placing a hand on your chest.
Feel the rise and fall.
And as you breathe in,
Just follow your breath going all the way in through your nostrils,
Down into your lungs.
And as you breathe out,
It comes up from your lungs and out through your nostrils and mouth.
And this rhythm is happening all the time,
Even when we don't notice it.
But when we do notice it,
This rhythm helps us to really relax.
So just spend a few moments here,
Feeling your breath moving in and out of your body.
And with every breath,
Let yourself relax more deeply.
Feel yourself sinking deeper into your bed.
Everything's softening.
And now let's move to step three,
Activate.
Before we drift off to sleep this evening,
We're going to say thank you.
We're going to say thank you to your body for having taken you through the day.
We're going to say thank you to your heart,
This extraordinary part of you that keeps beating every second,
Every minute,
Every hour of every day.
And we're going to say thank you to your breath.
Your breath is there every minute of every hour of every day,
In and out.
And we're going to say thank you for you.
For your wonderful presence on this earth.
For the beautiful person that you are.
For all the light and the loveliness that you bring to the people around you.
So with your next breath in,
Just breathe in thank you.
Feel your gratitude for yourself.
And as you breathe out,
Feel the world's gratitude for you.
And just stay here for a few moments,
Breathing in gratitude,
Breathing out gratitude.
And as you're breathing here,
Your heart starts to glow brightly.
And with every breath,
You're sending all of this beautiful glowing energy into the world.
So just be here now in the warmth of that glow.
And just breathe and sigh as we move to step four,
Peace beam.
Now,
As your heart is filled with the warm feelings of gratitude,
Imagine the energy of those feelings glowing out of your heart,
Moving up through the night and connecting with the light of the stars.
And as you relax and drop deeper into your mattress and relax in the comfort and safety of your bed,
This warm,
Gleaming light from the center of your heart will carry you safely off to sleep.
Good night.
