This practice is to help you relax and drift into a deep sleep.
Take a moment to settle in making yourself as comfortable as possible.
Take a deep breath in and as you exhale close your eyes and begin to relax.
Relax your neck,
Relax your shoulders,
Relax your arms,
Relax your hips,
Your back,
Your knees,
Your ankles,
Your feet.
Take another deep breath in to your entire body.
Hold for a moment and breathe out any tension you might be holding.
One last slow deep breath all the way from the top of your head to the bottom of your feet.
Hold and as you exhale releasing all the stress from your body.
Feel your body sink into the beneath you.
Notice where your body makes contact with this surface.
Know that you are in a safe environment and a protected space.
Coming into stillness now and bringing your awareness outside of the room you are in.
Listening for sounds in the distance without straining your ears.
Just moving your attention from sound to sound without the need to label the source.
Now gradually move your awareness to sounds within the room you're in.
Be aware of the sound of your breath flowing freely in and out.
A calm slow breath.
Now without opening your eyes visualize the room that you're in.
Visualize the four walls,
The ceiling,
The floor.
Visualize your position in the room.
Your body lying down.
The parts of your body touching the surface beneath you.
Your face,
Your hair,
Your entire body lying down.
And now bringing your awareness to your right foot.
Relax your big toe.
Relax your second toe.
Relax your third toe,
Your fourth toe and your baby toe.
Soften your heel,
The ball of your right foot.
Relax the top of your right foot,
Your right ankle.
Relax your right shin.
Let the surface below support the weight of your relaxed right calf.
Soften your right knee and the space behind.
Relax your right thigh,
The top of your right thigh and the bottom.
Let your right hip melt into the surface below.
Bring your awareness now all the way down to your left foot.
Relax your left toe.
Relax your left second toe.
Relax your third toe,
Your fourth toe and your baby toe.
Soften your left heel and the ball of your left foot.
Relax the top of your left foot.
Soften your left ankle.
Relax your left shin.
Let the surface below support the weight of your relaxed left calf.
Soften your left knee and the space behind.
Relax your left thigh,
The top of your left thigh and the bottom.
Let your left hip melt into the surface below.
Soften your belly.
Soften your ribcage.
Relax your chest.
Release your lower back.
Relax your middle back and let your upper back melt down into the surface beneath you.
Drop and soften your right shoulder.
Relax your right upper arm.
Soften your right elbow and your right forearm.
Soften your wrist.
Relax the palm of your right hand.
Relax the back of your right hand.
Relax your right thumb.
Relax your right index finger.
Relax your middle finger,
Your ring finger,
Your little pinky finger.
Relax the entire right side of your body.
Drop and soften your left shoulder.
Relax your left upper arm.
Soften your left elbow and your left forearm.
Soften your wrist.
Relax the palm of your left hand.
Relax the back of your left hand.
Relax your left thumb.
Relax your left index finger.
Relax your middle finger,
Your ring finger,
Your little pinky finger.
Relax the entire left side of your body.
Allow your shoulders to drop and ease back.
Relax the front of your neck and your throat.
And now soften the back of your neck.
Soften your jaw.
Let your cheeks relax and your ears.
Soften your mouth and your eyes.
Smooth out your forehead.
Soften the top of your head.
The back of your head gives in to gravity and sinks into the surface below.
Allow your entire body to soften,
Release and relax.
Your whole body at ease inside and outside.
Embrace this deep relaxation and the restful sleep that it will bring.
In this deep state of relaxation feeling yourself getting drowsier.
Letting go of anything you're still holding on to.
Drifting deeper and deeper into a blissful state.
You are safe and protected.
Everything is okay.
Just let go.
Let yourself drift off.
So deeply relaxed.
Drifting slowly into sleep.
Sinking deeper and deeper into sleep.
Your body is relaxed.
Your mind is quietly still.
Ready to welcome sleep.
Feeling sleepier and sleepier.
Sinking deeper into ten.
Drifting into seven.
Sleepier and sleepier as you sink into four.
Three.
Two.
One.
And drifting into one.
Have sweet dreams.
