As you lie here in your bed,
Find a comfortable position,
Lying on your back or side,
Whichever feels most natural.
Allow my voice to guide you into a deep,
Restorative sleep.
Gently close your eyes.
Take a slow breath in through your nose.
And release it slowly through your nose or mouth with a soft sigh.
Again,
Breathing in,
Allowing your belly to rise slightly.
And out as you let go and drop back against the softness beneath you.
One more time,
Breathing in calm.
Breathing out any felt tension.
Now,
Allow your breath to find its own natural rhythm.
There's nothing you need to do,
Nowhere you need to be.
Begin to notice the weight of your body dropping back into your mattress.
Feel your heavy head on your pillow.
Your shoulders sinking back.
Your back releasing into the bed.
Feel your heavy hips,
Your legs.
You're completely supported.
And as you lie here,
Imagine a gentle wave of relaxation starting at the crown of your head.
This warm,
Soft wave begins to move slowly down,
Smoothing your forehead,
Releasing any tightness,
Softening the space around and behind your eyes,
Relaxing your jaw.
Notice your teeth parting slightly,
Your tongue resting easily in your soft mouth.
This warm wave continues down your neck and shoulders,
Melting away any remaining tension.
Down through your arms,
Your elbows,
Your forearms,
Palms of your hands soften,
All the way to your fingertips.
Notice any tingling,
And then let the hands rest.
And this peaceful wave flows across your chest,
Your breath becoming slower,
Softer.
Down through your belly,
Feel your belly rise and fall so gently and effortlessly.
Feeling this wave of ease flowing across your hips,
Down through your legs,
Your thighs heavy,
Your calves releasing back into your bed.
Notice the soles of your feet soft,
The weight of your heels.
Any sensations,
Warmth or tingling in your feet,
Allow all 10 toes to relax.
Your entire body is now heavy,
Warm,
Soothed and completely at ease.
As you rest here in this peaceful,
Tranquil state,
Imagine yourself in a safe,
Quiet place.
Perhaps you're lying in a soft meadow under a star-filled sky,
Or in a cozy cabin with gentle rain falling outside.
Maybe you're floating on calm water that rocks you gently,
Like a leaf on a still pond.
With each breath,
You drift deeper into rest,
Becoming quieter,
Like ripples on water slowly settling into stillness.
If thoughts arise,
It's fine.
Simply notice them like clouds passing by,
And return your attention to your soft,
Warm breath,
The movement of your soft belly,
The weight of your body sinking back,
And allow the deep peace to settle over you.
Know that you are safe,
You are held,
There's nothing to figure out or solve.
Allow your thoughts to drift away.
Allow sleep to come naturally and easily,
The way it's meant to.
With each breath,
You're sinking deeper,
Drifting further into peaceful,
Restorative sleep.
