As you're beginning to settle into a comfortable position for sleep,
Affirm to yourself your resolve and intention that you're now entering into deep and restful sleep.
And as you're affirming this to yourself,
Experience and welcome into your body and mind feelings of ease,
Safety,
Peace,
Calm and well-being,
Noticing where and how you experience these inner resources as sensations and feelings in and throughout your body and mind,
Affirming to yourself that you're now entering into deep,
Restful sleep.
Allow your senses and attention free to wander about without trying to control or focus attention on any particular object,
While opening to the felt sense of the environment and sounds around you,
The sensation of air touching your skin and feelings of warmth or coolness,
Sensations where your body's touching the surfaces that are providing support,
Allowing attention to freely wander about within your body now,
Noting and welcoming the variety of sensations and emotional tones that are present,
Letting go of the thinking mind,
Letting go of naming what's present,
Simply sensing and being with sensations that are present just as they are,
Letting go into the feeling of simply being and feelings of ease,
Safety,
Peace,
Calm,
Well-being,
Spreading throughout your entire body and mind.
And bring attention to the sensation of the body breathing,
Just noting the coming and going of the breath,
The gentle rise and release of the belly,
Just noting without getting involved,
Much like you're on a raft,
Gently floating on a flowing stream of sensation,
Letting go with each exhalation,
Inhalation,
Letting go into sensations of well-being,
Spreading throughout the body and mind with each exhalation,
Each inhalation,
Thoughts dissolving with each breath,
Welcoming feelings of ease,
Welcoming feelings of ease,
Peace and well-being throughout the entire body and mind,
With each exhalation,
Letting go into deep,
Restful sleep,
Welcoming sensations throughout the body,
The belly,
Hinges of the jaw,
Lips,
Teeth,
Gums,
Mouth and tongue,
Releasing thinking while welcoming sensations throughout the jaw and mouth,
Ears,
Cheeks and skin of the face and nose,
Sensation all around the eyes,
Thoughts dissolving,
Simply sensing and feeling your way,
Forehead,
Cool,
Relax,
Soft,
Scalp,
Back of the head and neck,
The whole body at rest,
At ease,
At ease,
Shoulders,
Arms,
Hands and fingers,
Sensations of heaviness or lightness throughout the arms and shoulders,
Letting go ever more deeply into the ease of simply being,
Chest and belly,
The gentle rise and release of the belly with each inhalation and exhalation,
Thoughts letting go as you drift ever more deeply into restful sleep,
Feelings of ease,
Peace,
Well-being spreading throughout the entire body,
Pelvis,
Hips and legs,
Feet and toes,
The sensation of both legs at the same time and the natural sensations of heaviness and ease,
Welcoming sensations throughout the entire body,
Front of the body,
Back of the body,
Left side of the body,
Welcoming sensations,
Right side of the body,
Sensations deep inside the body,
On the surface of the body,
With each exhalation,
Letting go into sensations of heaviness,
Lightness and the ease of simply being,
Noticing different images that may be coming and going as the body rests into ever deeper restful sleep.
And if it feels right,
Exhaling,
Attention coming into the left side of the body,
Attention wandering about freely throughout the left side of the body,
Exhaling,
Inhaling,
Welcoming sensations of ease and well-being throughout the left side of the body,
Foot and leg,
Pelvis,
Torso,
Arm,
Shoulder,
Neck,
Head and face,
The entire left side of the body and feelings of heaviness,
Lightness,
Ease,
Peace,
Well-being.
And as it feels right,
Exhaling,
Attention coming over to the right side of the body,
Attention wandering about freely throughout the left side of the body,
And as it feels right,
Exhaling,
Attention coming over to the right side of the body,
Attention wandering about freely,
Exhaling,
Inhaling,
Welcoming sensations of ease and well-being throughout the right side of the body,
Foot and leg,
Pelvis and torso,
Arm,
Shoulder,
Neck,
Head and face,
Sensations throughout the right side of the body and feelings of heaviness,
Lightness,
Ease,
Peace and well-being.
And when it feels right,
Welcoming both sides of the body at the same time,
Right side,
Left side,
Whole body,
Thoughts drifting away,
Welcoming sensations of ease,
Peace,
Well-being throughout the entire body and mind.
And set attention free to be everywhere and nowhere specific,
Left,
Right,
Inside,
Outside,
Freeing attention to be everywhere at the same time,
Body and mind settling into deep,
Restful sleep,
Feelings of ease,
Peace,
Safety,
Well-being spreading throughout the entire body and mind.
Gently affirming,
I'm ready.
Take me now into deep,
Restorative and restful sleep,
Letting go,
Feeling of simply being at ease,
Safe,
Peaceful,
Letting go into the ease of simply being,
Ever deepening,
Restful sleep.
