In today's session, we're going to

use calm imagery in the mind as a

way to settle our bodies and settle

our nervous system so that we can

drift more easily into deep sleep.

If you haven't already done

so, you can close your eyes.

And just start to feel the cozy

goodness of being in bed or on

a couch or under your covers.

We'll, start by tuning into the

sound of the bell as a way to

soften and settle our attention.

Let's take a deep breath together.

In through the nose.

And out through the mouth.

Inviting the jaw to relax and be at ease.

Letting the shoulders soften.

And inviting the belly to be soft and

gentle so that the breath can move

nice and easily through the body.

Remember, there's no place

else you need to be right now.

Nothing else you need to do.

No problems.

You need to solve.

Just this breath, just this moment.

And in the calmness of your mind, we're

going to imagine that we're in the most

peaceful place we've ever been or the

most peaceful place we could imagine.

This could be a place that's

real or a place that you create.

But when you think of being

totally at ease, totally relaxed

and totally ready to drift into

sleep, imagine where you would be.

Is it on a fluffy cloud in the sky?

Is it in a lawn chair on the beach?

Is it in a meadow?

Or maybe it's on a bed of marshmallows?

Squishy and soft.

But wherever that place is for

you, just imagine that you are

there fully in the experience.

Breathing the air of this place,

feeling the goodness and the

sensations on your body, noticing

what the temperature might be.

And see if you can let being in this

place just take you to a whole other

level of relaxation, peace and letting go.

In this place, there is

nothing that you need to do.

The setting is perfect.

Your body is totally at ease.

Your mind is calm.

And you can fully surrender

into this relaxation.

As you imagine it in your mind,

you can feel it in your body.

At any point, you can either fall

asleep in this place you've created.

Or in this place in the present moment.

And at any point throughout the night,

if you wake up, you know you can

come back to this place in your mind,

this place of perfect relaxation,

perfect, calm and perfect peace.

Have a wonderful night of sleep.

Take care.