This guided sleep relaxation will help you fall into a deep,
Restful sleep.
Begin by lying on your back with your hands on your thighs or at your sides.
You can change positions any time you need to in order to be more comfortable,
But start by lying on your back for now.
Mentally scan your body for any areas of tension.
Just observe how your body feels.
During this sleep relaxation session,
We will focus on releasing any tension in the body and unquietening the mind,
Resting the mind.
Once the mind is calm and peaceful,
You will easily drift into a pleasant,
Restful sleep.
Begin by breathing in slowly and deeply,
Drawing in life,
Giving air and relaxation.
Exhale slowly,
Expelling any tension.
There might be thoughts about things that happen today still passing in your mind's eye or plans about what you need to do tomorrow,
But when you don't stir things up,
The muddy water will just settle,
So just allow them to come and go,
Allow the time they need to clear,
To clear from your mind before you fall asleep so that tomorrow you'll be refreshed and ready to face a new day.
It just takes time for the water to settle and clear,
So we don't rush this,
We don't force it,
But we recognise that there's nothing else we need to do or think about at this moment and we bring in just calm,
Relaxed thoughts of letting go,
Of emptying out,
Of calming down,
And notice how your body feels right now.
Notice where in your body that the tension from the day may be stored.
Focus your attention on that part of the body that feels most tense,
Focus in on it and breathe in deeply and then let that tension go as you breathe out with a sigh.
Notice where in your body you feel most relaxed,
Let that feeling of relaxation grow with each breath in and each breath out,
Spreading further and further,
The feeling of relaxation,
The face softening,
All the muscles around the face,
The forehead and the temples,
Letting go of all the thoughts that create so much movement and tension in our heads.
Feel your attention drifting as you become sleepy and calm.
For the next few moments we'll focus on counting as a way of relaxation and notice how more relaxed we become as each number passes through your mind.
As we count from 1 to 10 you'll become more deeply relaxed and as you relax you can allow your mind to drift into a pleasant,
Refreshing sleep.
So counting,
Count slowly with me.
Number one,
Focusing on the number one.
Concentrate your attention on the number one and see this number in your mind's eye.
You're more deeply relaxed,
Deeper and deeper and peaceful.
Three,
Feel the tension leaving your body,
The relaxation filling your body and mind.
Concentrating just on the numbers,
Picture in your mind number four.
Very relaxed,
Tingling feeling of relaxation in your arms and legs.
Very heavy,
Growing heavy,
Pleasantly heavy and relaxed.
Concentrating on the number five as you drift deeper and deeper.
A sleep who's washing over you,
Peaceful.
Six,
Deeply relaxed.
The number seven,
Your body and mind are very calm,
So very pleasant and heavy,
Allowing your mind to drift as it wants to,
Easily,
In no particular direction,
Floating,
Relaxing.
And ten,
You are deeply relaxed.
Now if you wish,
You may count back down from ten to one.
When you reach one,
You'll be fully relaxed and drift into deep sleep.
When I say start,
Slowly count on your own while I continue to talk.
Focus only on the numbers while I describe the relaxation experience.
Start now at ten and very slowly focus on nine.
And keep going on your own as you become deeply relaxed,
Peaceful,
Pleasant and calm,
Drifting,
Drifting,
Accepting,
Sleepy,
Feeling at peace with yourself,
Allowing yourself to drift into a deep sleep,
A deep,
Pleasant,
Peaceful sleep.
