Let's begin by drawing your attention to your breath.
Let go of any urge to control or modify your breath in any way.
Really observe your breath.
Follow your breath on your inhale and your exhale.
Notice the breath as it enters your nostrils and the back of your throat.
Notice the breath in your chest.
Notice the gentle rise and fall of your belly on your inhale and your exhale.
Allow the focus on your breath to settle your body and your mind.
Feel your body grow heavy with relaxation.
Release any tension in your feet,
Your calves,
And your thighs.
Let go of any tension in your belly,
Chest,
And shoulders as you take a deep breath in and out.
Feel your arms heavy at your sides.
Let go of any tension in your jaw as you continue to deeply relax.
Before this sleep countdown,
I'd like you to imagine standing in an elevator.
Focus your attention on the numbers above the doors.
We will begin on the 50th floor and travel slowly to the ground where a deep,
Dreamless sleep awaits.
Count very slowly,
Breathe in with each count,
And concentrate your mind on the numbers above the door.
As thoughts come up,
You can disregard them and turn your attention back to the numbers.
Begin focusing your attention on the glowing number 50 above the elevator doors,
Dark letters on a lit background.
Breathe in and silently say,
50.
Breathe out,
50.
Feeling comfortable and relaxed.
Focus on the number 49.
Breathe in.
Notice your eyelids very heavy and still.
Exhale 49.
48.
Focus all your attention on 48.
Breathe in,
Breathe out.
47.
Feel heavy and more relaxed.
Concentrate on 47 glowing brightly.
46.
Calm and peaceful.
Breathing slowly and deeply.
45.
Your attention drifts slowly,
Randomly.
You can focus back on the numbers.
44.
Feeling very sleepy now.
Pleasantly drifting into sleep.
43.
Calm,
Relaxed,
Peaceful,
Safe.
42.
Focus only on the numbers.
Allow other thoughts to slip away.
41.
Deeply relaxed.
Deeper and deeper.
Watch the numbers as they light up,
Slowly counting down to a deep,
Dreamless sleep.
40.
Continue watching the numbers counting down,
Floor by floor,
Bringing you to a deep sleep.
Focus just on the numbers.
Continue to count down now.
As your attention wanders,
Allow your mind to drift back and focus just on the numbers as you count down to sleep.
Pleasantly drifting.
No direction except for down,
Deeper with each number you count.
Gently focus back on counting as each number brings you closer and closer to sleep.
Calm,
Relaxed,
Peaceful,
Relaxed.
Continue to count down,
All the way down.
Down to zero.
Down to sleep.
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