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Begin by finding a comfortable position in your bed. 

Allow your pillows to cradle your head, 

And feel the softness of your blankets surrounding you. 

PAUSE…

Take a deep breath in, 

And let it out slowly, 

Feeling your body sink a little deeper into the mattress with each exhale.

Close your eyes gently,

And let a sense of calm wash over you. 

PAUSE…

Now, tune into the quiet whisper of your breath, 

Inhaling peace, exhaling any tension.

With each breath, 

Cool and soothing,

Bringing quiet to your mind,

And stillness to your heart.

LONG PAUSE…

Shift your awareness to your hands,

Notice them resting by your sides,

Feel the weight of your hands as they relax,

Fingers softly curling into the comfort of your sheets.

PAUSE…

As you breathe in deeply,

Imagine a gentle breeze caressing your hands,

Easing all tightness,

Softening each joint,

As you sink deeper into relaxation.

LONG PAUSE…

Now, let this peaceful feeling rise up to your shoulders.

Feel them drop slightly, releasing the burdens of the day,

Imagine a warm, comforting wrap settling around them,

Melting away any tightness,

Relaxing you further into your bed.

PAUSE…

All is quiet now,

All is serene,

Drift a little deeper,

Into this tranquil dream.

LONG PAUSE…

Bring your focus to your heart,

Feel it rising and falling with your breath,

Each beat, a soft drum lulling you to sleep.

Allow warmth to fill this space,

A warmth that spreads comfort and calm throughout your body,

Relaxing you further,

Deeper,

Into the arms of sleep.

PAUSE…

Sink into the stillness,

Embrace the quiet,

Feel your body completely relaxed,

Your mind, clear and free.

LONG PAUSE…

Now, listen to the gentle rhythm of your heart,

Soft and steady,

Soothing you into deeper relaxation,

Whispering you closer to dreams.

LONG PAUSE…

Your entire being is calm and quiet,

Smoothly sinking into the depths of night,

Floating gently on the sea of sleep,

Ready to drift into dreams.

PAUSE…

All is peaceful,

All is calm,

Drift further away,

Into the night, so long.

LONG PAUSE…

Goodnight, dear one,

Sleep softly, 

Sleep deep,

May your dreams be sweet,

And your night's rest complete.

PAUSE…

Sweet dreams, beautiful.



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