Begin by finding a comfortable position in your bed,
Allowing your body to sink into the mattress Gently close your eyes and take a deep breath in Feel your chest rise Now slowly exhale,
Releasing any tension in your body As you continue to breathe at a natural pace,
Bring your awareness to the sensation of your breath entering and leaving your body Notice the gentle rhythm of your breath flowing in and out like the waves of the ocean Stay here in this moment for just a bit If at any time you lose focus on your breath,
Just gently bring it back Now I want you to imagine yourself standing on a serene beach at sunset Do your best to visualize and feel the soft sand beneath your toes and the warm gentle breeze caressing your skin And as the sun begins to dip below the horizon,
Painting the sky with vibrant colors Imagine you're feeling a sense of calmness and relaxation washing over you Now allow your attention to drift to the soothing sounds of the ocean waves With every wave that rolls onto the shore,
Imagine any thoughts or worries being carried away,
Leaving you with a tranquil mind Now take a moment to scan your body for any areas of tension or discomfort And as you bring awareness to these areas,
Imagine them being gently enveloped in a warm soothing light Feel the tension melting away,
Leaving you feeling calm and at ease Now imagine yourself lying in a cozy comfortable bed,
Surrounded by soft blankets and pillows Feel the softness and warmth as you settle in,
Allowing yourself to fully relax into this bed As you continue to breathe slowly and deeply,
Bring your attention to the feeling of relaxation spreading throughout your body Starting from the top of your head,
Imagine each part of your body becoming increasingly relaxed and heavy As if it were sinking deeper into the bed with each exhale Visualize a peaceful starlit night sky above you Imagine the twinkling stars above shining down with a gentle soothing light Begin to allow yourself to become immersed in this peaceful serene atmosphere With every breath,
Imagine that you're inhaling tranquility and exhaling any remaining tension or restlessness With every breath,
You feel your body becoming lighter as if you were floating on a cloud As you begin to let go of any thoughts or worries Now imagine a sense of gratitude and appreciation filling your heart Reflect on the positive moments and experiences of your day No matter how small they may be,
Let this feeling of gratitude envelop you,
Creating a sense of content and peace And as you continue to relax,
Know that it is completely natural to drift off to sleep at any moment Release any expectation or pressure and simply allow yourself to surrender to the peaceful embrace of slumber Know that you are deserving of a restful night's sleep and trust that your body and mind will find their natural state of rejuvenation and restoration And as you drift into sleep,
Carry this sense of tranquility with you,
Allowing it to guide you into a deep and restful sleep Take one final deep breath in,
Exhaling slowly,
And surrender to the peacefulness of the night Allow yourself to be carried away by the gentle embrace of sleep,
Knowing that you are safe,
Supported,
And deserving of this moment of rest
