Welcome . You've made it to the end of your day . There's nothing left to do , nowhere else to be . This is your time now your time to soften , release and allow
. Allow your body to gently drift toward rest . Let's begin by taking a few slow , deep breaths . Inhale lightly through your nose and exhale slowly through your mouth , and once again , breathing in deeply and exhaling , letting go of any tension . Feel your body begin to sink a little deeper into the bed with each breath and now allow your breath to settle into its natural rhythm , slow
and effortless . Let the rhythm of your breath be your anchor .
Speaker 1Let's begin with a body scan . Draw your attention to the top of your head . Notice any sensations there . The scalp , the forehead . Let go of any tension you're holding in your brow . Soften your eyes . Let them rest heavy in their sockets . Unclench your jaw and let your tongue just relax in your mouth . Now bring your awareness to your neck and your shoulders . If you're holding any tension here , imagine it melting away . Feel your shoulders drop as if you're setting down the weight of the day . Nothing to do but relax . Let this softness flow into your arms , down through your biceps and your triceps , your elbows , your forearm , your wrists , hands , fingers . Notice any tingling or warmth or subtle sensations . Let your hands be heavy and still and relaxed .
Now let's move your attention to your chest area . Now let's move your attention to your chest area , feel it rise and fall with your breath . No need to change anything , just observe , observe . Let your heart be soft and open . Notice any feelings here and allow them to pass like clouds as you continue to breathe . Bring awareness to your belly . Allow it to rise gently with your breath and then fall just as easily , letting go of any tightness or gripping or grasping . Feel the beautiful weight of your body , relaxed and held gently by the bed . Now scan your lower back and hips . Notice the points of contact with the mattress . Invite these areas to soften and spread . Let gravity do the work .
Speaker 1Melting , melting you are fully supported . Melting you are fully supported . Let it go . Draw awareness around your legs , now ,
your thighs . Around your legs , now your thighs , your hamstrings , your glutes , your knees , your calves and your shins and your ankles . Feel the length of your legs heavy , warm , melting , relaxed , relaxed .
Speaker 1Bring your attention to your feet , the tops of your feet , no-transcript . Let any last tension melt out through your feet and feel your entire body as one , connected , whole , completely at ease , completely at ease , fully supported , drifting , drifting , floating , floating . There's nowhere to go , nothing you need to do . You are safe , you are cared for . You can let go now . Cared for . You can let go now . Easy , easy , ah . Allow yourself to float on the rhythm of your breath . If thoughts come , gently
, let them drift past like clouds in the night sky , like clouds in the night sky , and then return to the calm sensation of your body , at rest , peaceful , with each breath . Feel yourself drifting further into stillness , peace , deep , nourishing sleep . Sleep , sleep is near . Let it take you and when it does , let go completely Easy . Good night .