So just taking a moment to ensure that

you've done everything that you need to

do before going to bed so that now you

can just let it all go and settle in here.

So when you're ready, laying in a

comfortable position in bed, and let

your body just relax and soften down

into the bed and just feeling the weight

of your body, settling into gravity.

And feeling your mind

settling into this moment.

Letting go of everything that happened

today and all the plans for tomorrow.

And just letting yourself

arrive fully right here.

And now just taking three

deep, slow, full breaths.

In.

And out.

Just two more breaths like that.

And, with each exhale, just

letting go of the day and relaxing

even more into this moment.

And allow the breath now to return

to its own natural rhythm and pace.

Just becoming aware of the feelings,

the sensations at the contact points

between body and the surface beneath.

Can you notice how there might be a

subtle change in the pressure at the

contact points as the body breathes.

Perhaps there's a feeling of it being

a little bit heavier on the exhale.

And a little lighter on the inhale.

And noticing now the chest

gently expanding and contracting

in its gentle rhythm.

Feel the belly rising and

falling with each breath.

And just resting your awareness

here in the wave-like movement

of the natural breath.

Just following the flow

of movement and sensation.

Riding each wave of breath

with your awareness.

If the mind wanders off to what

happened today or yesterday or plans

for tomorrow, just gently invite it

back to the feeling of the breath and

give yourself permission to let it

all go and just be here, relaxing and

enjoying the soothing sensations of the

breath as it enters and leaves the body.

Relaxing into this moment

just relaxing and letting go.

And breathing in.

And breathing out.

Feeling the weight of your body

settling deeper and deeper.

Letting any remaining tension in the

body and in the mind begin to melt.

Allow relaxation to

flow through your body.

And there's no need to

hold on to anything at all.

Now it's safe to let go.

And with each breath you take,

moving deeper into rest and soothing.

And everything just switching

off, settling and softening.