Find a quiet and comfortable place to lie down. Allow your body to sink into the surface, releasing any tension you may be holding. Close your eyes gently.

Begin by bringing your awareness to your breath. Notice the natural rhythm of your inhales and exhales, the gentle rise and fall of your chest or abdomen. Don't try to change your breath; simply observe it, as if you are a curious observer watching the waves of the ocean.

Now, we'll begin a body scan. Imagine a soft, warm light, like the sun on a summer's day, gently moving over your body. Start at the crown of your head. Notice any sensations there – tingling, warmth, coolness, pressure, or simply the absence of sensation. Don't judge these sensations; simply acknowledge them. Let the light move slowly down your forehead, across your eyebrows, and down to your temples. Notice any tension in your jaw, your cheeks, your nose. Release any tension you find, allowing your face to soften and relax.

The light continues its journey, moving down your neck and shoulders. Notice any tightness or stiffness. Perhaps you hold tension in your shoulders, a common place for stress to accumulate. Allow the light to melt away that tension, releasing it with each exhale. Feel the weight of your head gently resting on the surface below.

The light moves down your arms, one at a time. Notice the sensations in your upper arms, your elbows, your forearms, your wrists, and your hands. Feel the weight of your hands resting gently. Notice any tingling, warmth, or coolness. Release any tension you find, allowing your arms to become heavy and relaxed.

The light continues its descent, moving down your chest and abdomen. Notice the rise and fall of your breath in your abdomen. Feel the gentle expansion and contraction. Notice any sensations in your stomach, your back, your sides. Release any tension you find, allowing your torso to soften and relax.

Now, the light moves down your legs, one at a time. Notice the sensations in your thighs, your knees, your calves, your ankles, and your feet. Feel the weight of your legs and feet resting gently on the surface. Notice any tingling, warmth, or coolness. Release any tension you find, allowing your legs to become heavy and relaxed.

Finally, the light rests on your toes. Feel the weight of your toes, the contact with the surface below. Notice any sensations in your toes, your feet, your ankles, your legs, your torso, your arms, your face, and your head. Allow the light to bathe your entire body in warmth and relaxation.

Continue to breathe deeply and evenly. Let your mind drift, allowing thoughts to come and go without judgment. Imagine yourself floating on a calm, still lake, surrounded by a peaceful, dreamy atmosphere. The gentle lapping of water against the shore, the soft sounds of nature, all contribute to a sense of deep relaxation and tranquility. Let the calmness of the lake seep into your body, washing away any remaining tension or stress.

Allow yourself to drift deeper and deeper into this state of relaxation. Let go of any worries or concerns. Simply be present in this moment, enjoying the peace and tranquility. You are safe, you are comfortable, you are at peace.

Continue to breathe deeply and evenly, allowing yourself to drift further into sleep. This is a safe and peaceful place, a sanctuary for your mind and body. Sleep soundly, and wake refreshed and rejuvenated. The light continues to gently bathe your body in warmth and relaxation, guiding you into a deep, restful sleep. Good night.