Take some time to settle your body. Take a moment to find out what position you want to fall asleep in tonight, moving around as much as you need to to feel completely settled; and adjust the pillows, sheets, and blankets however you need to feel one hundred percent comfortable. Feel the weight of the body against the bed and the pillows, and notice how with each exhalation the body becomes heavier. As the body continues to settle, you feel the support of the bed beneath you, and you are able to let go a little more. Feel the warmth and safety of the bedding against your skin, and if you can hear any external sounds, just know that they are all there to help you to rest, and will only encourage you to sleep even more deeply.
Feel the body becoming more and more settled. Watch the breath slowing down, all by itself, and notice how every exhalation helps to bring the body into a deeper state of relaxation. Each time you exhale, any stored up tension leaves the muscles, and you feel the body letting go a bit further. Feel the feet and the toes relaxing… and the lower legs… the knees… the thighs… the hips… the lower back… the abdomen… the upper back… the chest… the shoulders… the upper arms… the elbows… the hands… the fingers… the neck…the back of the head… the top of the head… and the face… the forehead… the cheeks… the eyes… the nose… and the mouth… all becoming more and more deeply relaxed every time you breathe out. The body is relaxing so deeply that it will be effortless for you to make this transition into sleep, so you can put aside any worries or concerns around falling asleep, knowing that it is going to happen very naturally.
Know that there is no rush to fall asleep. You can take your time and enjoy this experience of falling asleep. When the time is right, you will just drift away very easily, without any effort at all. You can keep listening to my voice for as long as you like, knowing that when you are ready you will sink into your long and deep sleep, effortlessly and peacefully. Set the intention to yourself that you will have a long, deep night of continuous sleep. Repeat to yourself mentally “I will sleep deeply, rest peacefully, and awaken in the morning renewed and filled with energy. I will sleep deeply, rest peacefully, and awaken in the morning renewed and filled with energy, I will sleep deeply, rest peacefully, and awaken in the morning renewed and filled with energy.”
Now invite to arise within your body the feeling of being completely safe and well. You could remember a time when you felt absolute safety and well-being, or you can imagine a situation where you would feel safe, well, and at ease. Allow this sense of safety to envelop the whole of the body… recall it clearly and vividly, as if it is happening right now… complete safety, absolute well-being. Feeling this safety, support, and comfort, know that it is safe for you to fall asleep and to stay asleep. Breathe this feeling into the whole of the body, complete safety, absolute well-being. You can keep this feeling of well-being with you for as long as you need, and you can always return to it at any time, to support your night of deep and restful sleep. Complete safety, absolute well-being.
To encourage the body to relax even more, we will take the awareness around the different body parts. Just let the awareness move to each place as it’s named. Beginning with the right hand thumb… the right index finger… the right middle finger… the right fourth finger… the right fifth finger… the palm of the right hand… the back of the right hand… the right wrist… the right forearm… the elbow… the upper arm… the right shoulder… the right side of the chest… the right side of the abdomen… the right hip… the right thigh… the knee… the lower leg… the right ankle… the right heel… the sole of the right foot… the top of the right foot… the right toes, one, two, three, four, five… the left hand thumb… the left index finger… the left middle finger… the left fourth finger… the left fifth finger… the palm of the left hand… the back of the hand… the left wrist… the left forearm… the elbow… the upper arm… the shoulder… the left side of the chest… the left side of the abdomen… the left hip… the left thigh… the knee… the lower leg… the left ankle… the left heel… the sole of the left foot… the top of the foot… the left toes, one, two, three, four, five… the right toes… the left toes… the right hip… the left hip… the whole of the spine… the right shoulder-blade… the left shoulder-blade…
The back of the head… the top of the head… the forehead… the right eyebrow… the left eyebrow… the eyebrow Centre the right ear… the left ear… the right cheek… the left cheek… the nose… the upper lip… the lower lip… the chin… the jaw…. the right collarbone… the left collarbone… the space between the collarbones… the right side of the chest… the left side of the chest… the center of the chest… the right side of the abdomen… the left side of the abdomen… the navel… the whole of the right leg… the whole of the left leg… the whole of the right arm… the whole of the left arm… the whole of the right side of the body… the whole of the left side of the body… the whole of the body…. the whole of the body… the whole of the body.
Keep the awareness on the whole of the body. Notice how it has become so still, so quiet, peaceful and relaxed. Watch the body, deeply resting in peaceful stillness. Notice as well the small movements that continue to happen, even when the body is sleeping. The beating of the heart, and the gentle movement of the chest as you breathe in and breathe out. Become aware of this natural stillness and movement in the body together, watch the stillness and the movement together.
Continue to watch the chest slowly expanding and contracting with every breath, and notice how each exhalation is bringing you more and more deeply into sleep. Notice how each exhalation carries away any thoughts or worries from the day, allowing you to relax even further. Each time you exhale, the mind slows down, and you drift away a little more into your deep, peaceful sleep. Keep watching the slow, gentle, breath, and begin to count the breaths backwards from thirty to zero…
Like this breathing in thirty… breathing out thirty… breathing in twenty-nine… breathing out twenty-nine… breathing in twenty-eight… breathing out twenty-eight… breathing in twenty-seven… breathing out twenty-seven… breathing in twenty-six… breathing out twenty-six… breathing in twenty-five… breathing out twenty-five… breathing in twenty-four… breathing out twenty-four… breathing in twenty-three… breathing out twenty-three… breathing in twenty-two… breathing out twenty-two… breathing in twenty-one… breathing out twenty-one… breathing in twenty… breathing out twenty… breathing in nineteen… breathing out nineteen… breathing in eighteen… breathing out eighteen… breathing in seventeen… breathing out seventeen… breathing in sixteen… breathing out sixteen… breathing in fifteen… breathing out fifteen… breathing in fourteen… breathing out fourteen… breathing in thirteen… breathing out thirteen… breathing in twelve… breathing out twelve… breathing in eleven… breathing out eleven… breathing in ten… breathing out ten… breathing in nine… breathing out nine… breathing in eight… breathing out eight… breathing in seven… breathing out seven… breathing in six… breathing out six… breathing in five… breathing out five… breathing in four… breathing out four… breathing in three… breathing out three… breathing in two… breathing out two… breathing in one… breathing out one… breathing in zero… breathing out zero.
Imagine that you are walking along a pathway through a forest. You feel very at home here, surrounded by beautiful trees and plants, birds and animals. There is a small stream bubbling beside you, and the gentle trickling sound of the water fills you with a sense of peace and stillness. As you listen to the water softly flowing, you feel the cares and troubles of the day wash away, and your mind becoming still. You walk along beside the stream, enjoying the scenery, and allowing the peaceful nature of the forest to relax you further and further. After a while, you notice it is getting darker. Evening has arrived, and the sun is beginning to set.
As the last golden rays of the day’s sunlight shine through the trees, the forest around you is illuminated in pastel shades. It has been a long day, you have walked far. You realize how tired your body has become, and how ready you are for a long night of rest. You know that your destination is not far away, and you feel your body becoming heavier and sleepier as you continue to walk. As the sun continues to set, all around you becomes darker still, and you find yourself anticipating the long, deep night’s sleep ahead of you. You turn a corner, and in the final rays of sunlight you see before you a small cottage. This will be your place of rest. Gratefully, you open the door and step inside. There is a fire burning in the corner keeping the place warm and cozy, and a spiral staircase winds downwards in front of you.
Slowly, step by step, you descend the staircase. You can barely keep your eyes open as with each step you become sleepier and sleepier. You descend into a small, cozy room with a large, inviting bed, covered with fluffy white sheets that look so soft and comfy that you cannot wait to get into them. As you descend the last few steps, you feel your body becoming heavier still, and you gratefully climb into the welcoming bed. It is so snug and comfortable that your body relaxes immediately. You become so relaxed that it feels as if you are floating, totally held and supported by the bed. You can no longer keep your eyes open as you effortlessly drift away into a long, deep and peaceful sleep.
Feel how still the body has become. The body is so still, fast asleep. Watch the body… fast asleep… and remember your intention for the deep, restful, continuous night of sleep that lies ahead of you. Repeat to yourself once again: “I will sleep deeply, rest peacefully, and awaken in the morning renewed and filled with energy. I will sleep deeply, rest peacefully, and awaken in the morning renewed and filled with energy, I will sleep deeply, rest peacefully, and awaken in the morning renewed and filled with energy.” I recommend Sleep Meditation Session for better deeply every night.