Welcome to Night Whispers.
This practice is here to help you calm your mind,
Rest your body,
And drift into deep sleep.
You don't need to stay awake until the end.
You don't need to follow every word.
This meditation is designed to carry you gently into rest.
So,
Settle into your comfortable position in bed.
This should be a position that feels comfortable and safe.
Your arms are resting by your sides or gently folded across your body.
Legs are loose and heavy,
And your whole body feels supported.
Notice the surface beneath you.
It's holding you completely.
There is nothing you need to hold onto.
No effort is required.
You are safe.
You are cared for.
You can let go.
So,
Allow your eyelids to soften and close.
Allow your jaw to unclench.
And just allow your breath to flow naturally.
And know that,
For these moments,
There is nowhere else you need to be.
Only rest.
Only peace.
Now,
Just bring gentle awareness to your breathing.
Without changing anything,
Simply notice the rise of your inhale and the fall of your exhale.
The rhythm that has been with you all day and is now guiding you into night.
Now,
Slowly begin to deepen your breath.
Inhale through your nose,
Feel your belly expand,
And exhale through your mouth like a soft sigh.
Once more,
Inhale calmly,
Exhale slowly,
Letting go of your day.
Now,
We'll invite a gentle rhythm.
Breathing in for a count of 4,
2,
3,
4,
And breathing out for a count of 6,
5,
4,
3,
2,
1.
Inhale 2,
3,
4,
And exhale 2,
3,
4,
5,
6.
Just continue for a few more rounds.
Let each inhale bring peace into your body,
And with each exhale,
Release any thoughts,
Any tension,
Any weight from the day.
Just continue in your own time,
And if your mind wanders,
Just simply return to the count.
Inhale 4,
And exhale 6.
Just like waves rolling in and out,
Like the rhythm of night itself.
And as you continue,
Allow your breath to grow softer,
Gentler.
And once more,
Inhale for 4,
2,
3,
4,
And exhale slowly for 6.
Wonderful.
Now,
Let your breath fade into the background,
And just bring your gentle attention to your body,
And we'll move slowly,
Part by part,
Inviting each area to soften,
To release,
To drift into deep sleep.
Bring awareness to the crown of your head,
And just imagine a soft wave of relaxation moving downward.
Your scalp,
It softens,
Your forehead is smooth,
Your eyes grow heavy,
And the tiny muscles around your eyes,
They let go.
Your cheeks release,
Your jaw softens,
And your tongue,
Just let it rest comfortably in your mouth,
And just feel your entire face.
All the muscles in your face are soft,
Calm,
At peace.
Now,
Bring your awareness to the back of your head that is resting heavy against your soft pillow.
Move down into your neck,
And just allow your neck muscles to lengthen and soften.
Your shoulders that are so often carrying weight,
Just let them release now.
Imagine them melting down into the mattress.
They're heavy,
Supported,
And free.
Just let them release.
Now,
You see your awareness is flowing down your arms.
Your upper arms are loosening,
Your elbows are soft,
Forearms are resting heavy,
And your wrists are unburdened,
Hands are open,
And your fingers gently relaxed.
You may even notice a gentle warmth or tingling as the arms release their energy,
Completely still,
Completely at rest.
Now,
Bring your awareness to your chest area,
And just notice the gentle rise and fall with each breath.
Imagine a soft light glowing at the center of your chest.
It's filling you with warmth,
Peace,
And ease.
And with each exhale,
Just allow your chest to soften.
Allow your heart to feel safe,
Safe enough to rest,
Safe enough to let go.
Now,
The relaxation travels down your spine,
From the upper back,
Into the middle back,
And your lower back.
Each vertebra softens into the surface beneath you.
The muscles along the spine release their grip.
Imagine your back is melting,
Dissolving,
Into the mattress.
Good.
Now,
Bring awareness to your belly.
Feel it rise with each inhale,
And fall softly with the exhale.
Allow your stomach to soften.
Allow your belly to expand easily.
Here,
There is no holding.
It's only ease and only flow.
Now,
Notice your hips.
They are heavy against the bed and supported fully.
Feel the relaxation spreading through your pelvis,
Through your glutes,
Through your joints,
And just visualize your hips releasing into the earth itself.
They are grounded and free.
Now,
This wave of beautiful relaxation flows into your thighs.
Your quadriceps are loosening.
Your hamstrings softening.
Your knees are released.
Now,
Flow into your calves and shins.
Lower legs are heavy,
Sinking into stillness.
Your ankles are free.
Your feet are soft and your toes unclenched.
Every part of the legs completely surrendered,
Completely at ease.
Now,
Feel your body as a whole.
From the crown of your head to the tips of your toes,
There is a river of calm that is flowing through you.
A heaviness that is not burden,
But deep,
Nourishing rest.
Your body is now ready for deep sleep and your body is already sleeping.
Now that your body rests in stillness,
Let your mind become quiet too.
If you have any thoughts or concerns,
Just wrap them up in a ribbon.
Place them on a passing cloud and watch them drift away.
Visualize yourself lying beneath a vast night sky.
Above you,
Endless stars are shimmering,
Soft,
Gentle,
Eternal.
And each star is a reminder of peace.
Thoughts may still rise and that is natural,
But just see them now as passing clouds drifting across the night sky.
They appear and then dissolve.
There is nothing to hold onto,
Nothing to chase.
If more thoughts come,
Just place them gently on a leaf and let the river carry them downstream,
Farther and farther away until they have disappeared.
You do not need to control this.
All you need to do is simply rest,
Simply drift.
Your mind is free.
Your body is now very relaxed and you are ready for a deep sleep.
And now all is quiet.
Your breath soft,
Your body heavy,
And your mind calm and quiet.
Ready for deep,
Nourishing sleep.
So,
If sleep has already come,
Remain there.
If you are still awake,
Just simply let yourself drift,
Knowing that sleep will arrive very soon.
You are safe.
You are held.
You are love.
Now,
Just let go completely.
Sink deeper,
Drifting into deep peace.
And now,
With every exhale that you take,
You drift even further.
Into stillness,
Into dreams,
Into healing rest.
There is nothing more to do.
Simply surrender.
Simply drift into deep,
Peaceful sleep.
Sleep well and sweet dreams.
Good night,
My friend.
