Melting Bedtime Stress Away

Notice where your body is already supported, and let that support do a little more of the work now. [4 second pause] The mattress or cushion beneath you, holding your weight completely, so there is nothing you need to do, nowhere you need to be. [5 second pause] Just this moment, just this breath. [4 second pause]

Begin by taking a slow, deep breath in through your nose. [6 second pause] And as you exhale, let your body settle more deeply into the surface beneath you. [8 second pause] That's right. [5 second pause] Another breath, filling your lungs gently. [6 second pause] And releasing. [7 second pause] Letting go of the day with each exhale. [6 second pause] Now bring your awareness to your feet. [5 second pause] Notice any tension there, any holding on. [6 second pause] And simply allow those muscles to soften, to relax. [7 second pause] Feel the relaxation spreading through your ankles. [6 second pause] Your calves becoming loose and limp. [7 second pause] Each breath taking you deeper into comfort. [6 second pause] Moving your attention up to your knees. [5 second pause] The backs of your knees softening against the sheets. [7 second pause] Your thighs growing heavy and relaxed. [6 second pause] So heavy, so comfortable. [7 second pause] And now your hips and lower back. [5 second pause] Letting the bed support you completely. [6 second pause] Releasing any tension, any tightness. [7 second pause] Your belly softening with each breath. [6 second pause] Your chest rising and falling so gently. [7 second pause] The muscles of your back spreading and relaxing. [6 second pause] Your shoulders dropping away from your ears. [7 second pause] Arms growing heavy and warm at your sides. [6 second pause] Hands resting softly, fingers naturally curled. [7 second pause] Your neck releasing, your jaw becoming loose. [6 second pause] Teeth parting slightly, tongue resting gently. [7 second pause] Your eyes wanting to close now. [6 second pause] Letting them close when they are ready. [8 second pause] That's right. [5 second pause] And with your eyes closed, you can drift even deeper. [7 second pause] Your whole body relaxed, comfortable, and safe. [8 second pause]

Now, in your mind's eye, imagine a warm, golden light beginning to form above your head. [8 second pause] This light is pure relaxation, pure comfort. [7 second pause] It slowly begins to flow down, touching the top of your head. [8 second pause] Your scalp tingles with warmth and relaxation. [7 second pause] The golden light flows across your forehead, smoothing away any lines of tension. [8 second pause] Down across your closed eyes, warm and soothing. [7 second pause] Across your cheeks, your jaw, releasing all holding. [8 second pause] Down through your neck, shoulders, arms, and hands. [7 second pause] Warm and heavy. [8 second pause] The light continues down your spine, each vertebra relaxing in turn. [7 second pause] Through your chest, your belly, your lower back. [8 second pause] Down through your hips, thighs, knees, and calves. [7 second pause] All the way to your feet. [8 second pause] Your entire body filled with this warm, golden relaxation. [10 second pause] So peaceful. [7 second pause] So deeply relaxed. [9 second pause]

And now, I'm going to count from ten down to one. [6 second pause] With each number, you go twice as deep into relaxation. [8 second pause] Ten. [10 second pause] Sinking deeper into comfort. [8 second pause] Nine. [9 second pause] Every muscle becoming looser, heavier. [8 second pause] Eight. [10 second pause] Drifting down, down, down. [8 second pause] Seven. [9 second pause] So peaceful, so calm. [8 second pause] Six. [10 second pause] The outside world fading away now. [8 second pause] Five. [9 second pause] Deeper and deeper still. [8 second pause] Four. [10 second pause] Nothing to do, nowhere to be. [8 second pause] Three. [9 second pause] Floating in perfect comfort. [8 second pause] Two. [10 second pause] Almost there. [8 second pause] One. [12 second pause] So deeply relaxed now. [10 second pause] And now imagine you are at the top of a gentle, descending staircase. [9 second pause] Each step takes you deeper into peace. [10 second pause] Ten steps down. [8 second pause] Ten. [10 second pause] Taking the first step down. [9 second pause] Nine. [10 second pause] Sinking deeper. [9 second pause] Eight. [10 second pause] Each breath taking you down. [9 second pause] Seven. [10 second pause] So heavy, so peaceful. [9 second pause] Six. [10 second pause] Deeper still. [9 second pause] Five. [10 second pause] Halfway down now. [9 second pause] Four. [10 second pause] Drifting, floating, sinking. [9 second pause] Three. [10 second pause] So deeply relaxed. [9 second pause] Two. [10 second pause] Almost at the bottom. [9 second pause] One. [12 second pause] At the bottom now, a beautiful, peaceful place awaits. [10 second pause] A place where you feel completely safe, completely at ease. [10 second pause] This is your sanctuary. [12 second pause]

In this peaceful place, all the stress of the day simply melts away. [10 second pause] Like ice melting in warm water. [9 second pause] Dissolving, disappearing, gone. [10 second pause] And your mind knows how to do this. [8 second pause] Your mind has been releasing stress and tension for you all your life, even when you were not aware of it. [10 second pause] And now, each night becomes easier. [8 second pause] Each bedtime a natural invitation to let go. [10 second pause] You can create a simple ritual for yourself. [8 second pause] Three slow breaths. [10 second pause] And with each exhale, silently think to yourself, sleep now. [10 second pause] First breath. [12 second pause] Sleep now. [10 second pause] Second breath. [12 second pause] Sleep now. [10 second pause] Third breath. [12 second pause] Sleep now. [10 second pause] And sleep follows naturally, easily, automatically. [10 second pause] Your body knows how to sleep. [8 second pause] Your mind knows how to rest. [9 second pause] You are simply allowing what is already natural. [10 second pause] And throughout the night, your sleep remains deep and restful. [9 second pause] Only a genuine emergency would bring instant alertness. [8 second pause] And afterward, sleep returns easily, naturally. [10 second pause] Pleasant dreams visit you through the night. [8 second pause] And you wake at your desired time feeling refreshed, alert, and ready for the new day. [10 second pause] Never groggy. [8 second pause] Always refreshed. [10 second pause] You are becoming more and more confident each day. [8 second pause] Calm, clear thinking replaces worry. [9 second pause] You feel better each and every day. [10 second pause]

And in the nights and weeks ahead, you find yourself looking forward to bedtime. [10 second pause] Knowing that rest comes easily. [9 second pause] Seeing yourself settling into bed, taking those three slow breaths. [10 second pause] Drifting off so peacefully. [9 second pause] Waking in the morning feeling wonderful. [10 second pause] This is your new normal. [9 second pause] Natural sleep. [8 second pause] Deep rest. [10 second pause] And now, let yourself drift even deeper. [12 second pause]

Red. [15 second pause] A deep, warm red filling your awareness. [12 second pause] Sinking deeper. [15 second pause] Orange. [15 second pause] Soft and gentle. [12 second pause] Drifting down. [15 second pause] Yellow. [15 second pause] Warm like sunlight. [12 second pause] So peaceful. [15 second pause] Green. [15 second pause] The color of calm. [12 second pause] Deeper still. [15 second pause] Blue. [15 second pause] A soft, soothing blue. [12 second pause] Floating, drifting. [15 second pause] Lavender. [15 second pause] Gentle, dreamy. [12 second pause] Almost there. [15 second pause] White. [15 second pause] Pure, soft white light. [12 second pause] And now, simply sleep. [20 second pause] Drifting into natural, peaceful sleep. [20 second pause] Deeper and deeper. [20 second pause] So comfortable. [20 second pause] So at peace. [20 second pause] Sleep now. [20 second pause] Sleep now. [20 second pause] Sleep now. [25 second pause]