It's time to shut off the light.
Shut off the whirring of the mind.
And stop ruminating over the events of the day,
Or the worries of tomorrow.
So as you settle in,
Join me with three deep,
Meaningful breaths.
Inhaling and exhaling.
Making the exhalation a little longer than the inhalation.
Inhaling rest,
Peace and deep sleep.
And exhale letting go of the day.
Inhaling rest,
Peace and deep restorative sleep.
Inhaling let go,
Let go,
Let go.
Inhaling rest,
Peace and deep restorative sleep.
Exhale letting go.
Surrendering to the exquisite darkness and calmness of the moon and a healing journey into sleep.
Inviting your sleep to restore,
Rebalance and rejuvenate.
As you snuggle deeper down into your bed,
Notice the sensations that you feel.
Is the bed warm or cool?
Do you have your sheets and duvet draped over you?
Or do your feet peer out from underneath?
Notice as you lie,
Notice what you feel.
And with a long exhalation,
Allow yourself to melt into your bed.
Allow the mind and the body to surrender and feel held and supported.
Inhale rest,
Peace and deep restorative sleep.
And exhale let go as you surrender.
Notice the weight of your head,
The position of your head.
Notice your brow,
Your eyes,
The skin between the eyebrows.
Notice the nose,
The upper lip,
Your cheeks.
Notice your tongue,
Your jaw,
Your neck.
Notice your shoulders,
Your arms,
Elbows,
Wrists,
Hands,
Fingers.
Notice your whole arms.
Notice the front of your chest.
Notice your belly.
And notice your chest and your belly as you inhale and exhale.
Notice the back body,
The spine,
The back of the shoulders.
Notice your hips,
Notice your legs,
The front of the legs,
The knees,
The shins,
The ankles and the fronts of your feet.
Notice the back of the legs,
The calves,
The ankle and the soles of your feet.
Notice your whole pelvis.
Notice both legs,
Both feet.
Notice your whole body.
Notice the whole back body.
Notice the whole front body.
Notice the whole right side of your body.
Notice the whole left side of your body.
Notice your whole body.
Rest deeper and deeper.
Observe your breath.
Notice how the breath dances around your body.
Notice as it swirls and makes waves and touches every cell of your body.
Just be.
Just rest.
The mind quiet.
The body still.
The breath easy.
Rising.
Falling.
Watch the rhythm and feel its dance.
Ride the undulations and waves of your gentle sleepy breath.
Let go.
Nothing to do.
Just rest.
Watch.
Breathe.
Surrender to deep restorative sleep.
The mind quiet.
The body still.
The breath easy.
Nothing to do.
Deep restorative breath.
Allowing yourself to rest deeper and deeper.
Sweet beautiful dreams.
Good night.
You you you you you you you you you you you you you you you you you you you you you you you you you you you
