Welcome.
Before we begin,
Make sure that everything is ready for you to fall asleep.
So tuck yourself in and make yourself as comfortable as you can.
Your room is peaceful and quiet,
You have everything you need to sleep and once you've settled in,
You can gently close your eyes.
Now let's begin to deepen the breath.
So taking a long deep breath in through the nose and releasing the breath out slowly and gently through the mouth.
Giving your body permission to relax,
Letting go of your day.
Breathing in deeply now and breathing out calmly.
And as you continue to take long slow breaths,
Begin to let go of the outside world.
So just letting go of your thoughts.
Letting go of your responsibilities.
Letting go of your stress.
Letting go of your fears.
Letting go of your worries now.
Letting go of anything you wish to release right now.
Allowing yourself to enter a relaxed state where everything is okay.
Where everything is as it should be.
Feeling a sense of comfort and safety.
Feeling a sense of serenity and calm.
So just taking long deep breaths in through the nose and out through the mouth.
Breathing in and breathing out.
Breathing in and breathing out now.
And breathing in and breathing out.
Good.
Now just taking a moment to listen to what your body needs right now.
What does your body need at this moment?
Does it need relaxation?
Does it need peace?
Does it need forgiveness?
Security?
Comfort?
Warmth or even energy?
Whatever that arises for you right now,
Take a moment to create an intention for yourself.
So complete the following phrase with whatever word that resonates best with you.
And say it either out loud or in your mind.
Tonight I fill my body with blank as I sleep.
And just take a moment to notice how it feels to create this intention for yourself.
And whatever intention that you set for yourself,
Imagine that the energy of that intention is beginning to surround you now.
On every inhale you bring that intention closer and closer to you.
And with each exhale the energy of the intention sinks deeper into your body,
Into your muscles and deep into your cells.
So just keep your breath slow and gentle.
Breathing your intention,
Allowing it to overtake you now.
And now imagine that this intention has a particular color,
A particular shape,
Or even a particular texture.
And each time you breathe in your intention,
You breathe in even more of this intention.
And if it's showing up as a color,
Breathe in that color.
And if it's showing up as a shape,
Breathe in that shape.
And if it's showing up as a texture,
Breathe in that texture now.
So allow your imagination to be set free here,
Allowing this intention to surround your body,
Allowing this intention to swirl around your body,
Keeping you safe and comfortable,
Keeping you sleepy,
Keeping you held in place and staying gentle.
And so continue to let go of your thoughts,
Letting go of your day even more,
Letting go of all that you would like to release.
Everything is okay.
Everything is safe.
Everything is perfect as it should be.
So just allow yourself to drift off to sleep now,
Picturing your intention,
Carrying you off to sleep,
Allowing your body to feel relaxed,
To feel safe,
To feel secure and comfortable.
You will wake up feeling great and refreshed.
Breathing slow,
Slow,
Deep breaths,
Letting your body go now,
Letting your mind go,
Letting it all go,
Drifting off into peace,
Drifting off into sleep.
And just feeling your whole body relax even deeper,
Relaxing your head,
Relaxing your eyes,
Relaxing your cheeks,
Relaxing your jaw,
Relaxing your eyebrows,
Relaxing your lips.
Relaxing your neck,
Relaxing your shoulders,
Relaxing your chest,
Relaxing your arms,
Relaxing your belly,
Relaxing your waist,
Relaxing your body,
Relaxing your hips,
Relaxing your hips,
Relaxing your thighs,
Relaxing your knees,
Relaxing your ankles,
And all the way down to relaxing your feet,
Feeling your whole body so relaxed,
Letting all your remaining tension go,
Setting it free.
You're feeling very peaceful and very calm now,
Letting everything go,
Breathing in relaxation,
Breathing steadily,
Slowly and gently,
Drifting off to sleep.
Good night and namaste.
