[00:00.00]Find a comfortable position in your bed
[00:05.10]Allowing your body to feel supported
[00:15.15]Take your time
[00:18.57]to get fully comfortable here
[00:23.70]Making any movements or adjustments you need
[00:34.90]Take a few deep breaths
[00:41.25]Inhaling slowly
[00:46.75]And exhaling fully
[00:50.90]Releasing any tension or thoughts from the day
[01:03.20]And as you lie here
[01:08.50]Bring your awareness to the sensation of your body sinking into
[01:17.30]The bed beneath you
[01:21.00]Feeling supported and embraced by its softness
[01:29.80]Inviting your body to relax
[01:35.30]Feel the gentle rhythm of your breath
[01:43.60]Allowing it to become your anchor in this present moment
[01:59.00]Now shift your attention to your toes
[02:07.70]With each breath out
[02:12.70]Imagine any tension or discomfort in your toes melting away
[02:22.70]Leaving them feeling completely relaxed and at ease
[02:32.40]Continue this process
[02:39.10]As you begin to move your awareness up through your feet
[02:48.30]Your ankles
[02:53.30]Your calves
[03:00.65]Releasing any tension with each breath
[03:10.75]Allow the relaxation to spread through your lower legs
[03:20.00]And knees
[03:25.85]Letting go of any heaviness or restlessness
[03:38.20]Take the awareness to your thighs
[03:44.20]Softening the upper legs with your exhale
[03:50.70]Letting the breath bring a sense of relaxation to the legs
[04:05.50]As you breathe, bring your attention to your hips
[04:15.80]To your lower back
[04:22.00]And to your abdomen
[04:27.70]With each breath out
[04:32.20]Visualize any stress or tension dissolving
[04:39.90]Leaving these parts of your body feeling calm and relaxed
[04:50.00]Feel the weight of your body sinking deeper into the bed
[04:59.20]Allowing yourself to surrender to the embrace of the support beneath you
[05:16.80]Now take your awareness to your chest
[05:23.90]And your upper back
[05:29.90]Letting your breath flow freely and effortlessly
[05:39.10]As you start to feel a sense of spaciousness and ease expanding within you
[05:50.70]Bring your attention to your shoulders
[05:57.40]Your arms
[06:02.00]Your hands
[06:07.70]With each breath out
[06:12.40]Imagine any lingering tension melting away
[06:19.40]Leaving you with a feeling of lightness
[06:25.80]The body beginning to rest
[06:31.70]Feel the relaxation spreading through your fingertips
[06:39.50]Allowing your whole hands to soften
[06:48.30]Now, shift your awareness to your neck
[06:54.60]And your throat
[07:00.80]Consciously releasing any tightness or strain
[07:08.50]Allow your breath to bring waves of ease as you soften the neck
[07:18.00]And the throat with each exhale
[07:23.70]Now bring your attention to your face
[07:31.70]Relax your jaw
[07:37.30]Allowing it to gently part
[07:44.80]Soften your cheeks
[07:51.30]Your forehead
[07:57.60]And the muscles around your eyes
[08:03.90]Feel a sense of calm
[08:11.20]As you gently soften your entire face
[08:18.50]As you continue to breathe deeply
[08:24.40]Imagine a soothing, gentle wave moving through your body
[08:33.80]Radiating peace and relaxation
[08:41.20]Visualize it permeating every cell
[08:50.40]Bringing a deep sense of tranquility
[08:58.70]And preparing you for a restful sleep
[09:07.30]Take a few moments to embrace this feeling of deep relaxation
[09:20.00]And let it settle within you
[09:26.50]Release any remaining thoughts
[09:32.40]Knowing that you can come to them in the morning
[09:42.50]And embrace the quiet stillness of the night
[09:52.00]And surrender to a deep and restful sleep
[10:00.60]Allow yourself to drift off now
[10:09.60]Carried by the soothing waves of relaxation
[10:20.00]Knowing that you are ready for a deep and restful sleep

Find a comfortable position in your bed
Allowing your body to feel supported
Take your time
to get fully comfortable here
Making any movements or adjustments you need
Take a few deep breaths
Inhaling slowly
And exhaling fully
Releasing any tension or thoughts from the day
And as you lie here
Bring your awareness to the sensation of your body sinking into
The bed beneath you
Feeling supported and embraced by its softness
Inviting your body to relax
Feel the gentle rhythm of your breath
Allowing it to become your anchor in this present moment
Now shift your attention to your toes
With each breath out
Imagine any tension or discomfort in your toes melting away
Leaving them feeling completely relaxed and at ease
Continue this process
As you begin to move your awareness up through your feet
Your ankles
Your calves
Releasing any tension with each breath
Allow the relaxation to spread through your lower legs
And knees
Letting go of any heaviness or restlessness
Take the awareness to your thighs
Softening the upper legs with your exhale
Letting the breath bring a sense of relaxation to the legs
As you breathe, bring your attention to your hips
To your lower back
And to your abdomen
With each breath out
Visualize any stress or tension dissolving
Leaving these parts of your body feeling calm and relaxed
Feel the weight of your body sinking deeper into the bed
Allowing yourself to surrender to the embrace of the support beneath you
Now take your awareness to your chest
And your upper back
Letting your breath flow freely and effortlessly
As you start to feel a sense of spaciousness and ease expanding within you
Bring your attention to your shoulders
Your arms
Your hands
With each breath out
Imagine any lingering tension melting away
Leaving you with a feeling of lightness
The body beginning to rest
Feel the relaxation spreading through your fingertips
Allowing your whole hands to soften
Now, shift your awareness to your neck
And your throat
Consciously releasing any tightness or strain
Allow your breath to bring waves of ease as you soften the neck
And the throat with each exhale
Now bring your attention to your face
Relax your jaw
Allowing it to gently part
Soften your cheeks
Your forehead
And the muscles around your eyes
Feel a sense of calm
As you gently soften your entire face
As you continue to breathe deeply
Imagine a soothing, gentle wave moving through your body
Radiating peace and relaxation
Visualize it permeating every cell
Bringing a deep sense of tranquility
And preparing you for a restful sleep
Take a few moments to embrace this feeling of deep relaxation
And let it settle within you
Release any remaining thoughts
Knowing that you can come to them in the morning
And embrace the quiet stillness of the night
And surrender to a deep and restful sleep
Allow yourself to drift off now
Carried by the soothing waves of relaxation
Knowing that you are ready for a deep and restful sleep