Welcome.
This is your time to gently release your day and prepare your whole being for restful sleep.
First,
Settle into a comfortable position.
Allow your head to rest heavy on your pillow.
Your arms and legs begin to soften.
As you settle into complete stillness.
Let the covers hold you.
Gently closing your eyes when you're ready and take a slow deep breath in through your nose.
Hold for a moment at the top.
And then exhale out through your mouth as though you're sighing the day away.
Again,
Inhale deeply,
Filling up your lungs with fresh air.
And exhale fully,
Emptying out everything that no longer needs to be carried.
Take one last deep intentional breath here all the way to the top.
With an easy release on the exhale.
Let your breath return to a natural rhythm.
Gentle and effortless.
Imagine that in your hands you're holding a book.
The story of today.
As you breathe.
Picture yourself closing the cover.
You've read every page,
Lived every chapter.
There's no need to keep rereading it now.
Place this book gently on a bedside table in your mind.
It will be there tomorrow,
But for tonight.
You can let it rest.
Bring awareness to your physical body.
Notice where you might still be holding on.
Starting with your face.
Soften your eyes.
Release your jaw.
Try relaxing your tongue just behind your front teeth.
Allow your shoulders to fall away from your ears,
Sinking into the bed.
Let the weight of your arms fall heavy.
Your hands completely at ease.
Notice your chest rising and falling,
Steady and calm.
Feel your belly soften.
Your hips sink deeper.
Your legs becoming heavy.
Your feet fully at rest.
Your whole body is unwinding.
Loosening preparing for deep restful sleep.
Now imagine yourself lying beneath a wide night sky.
Above you countless stars are shining,
Each one a gentle reminder of stillness and peace.
A cool,
Quiet breeze brushes across your skin,
Safe and comforting.
As you breathe,
Notice how the stars begin to glow more brightly.
Sending down threads of silver light that wrap around you like a soft blanket.
This light carries safety,
Calm and rest.
With every exhale you sink deeper into this starlit cocoon.
Remember there's nothing you need to do here.
Nothing you need to hold on to.
You are safe.
You are supported and you are held.
If your mind begins to wander,
Simply return to this night sky,
To the stars above and to the rhythm of your own breath.
Now,
Silently repeat to yourself.
I release the day.
I surrender to rest.
I'm melting into sleep.
I release the day.
I surrender to rest.
I'm melting into sleep.
I release the day.
I surrender to rest.
I'm melting into sleep.
Let yourself drift here for a while in this sanctuary of the night.
No effort.
Striving.
Just allowing rest to come when it's ready.
As we close this practice,
Take one final deep breath in.
And exhale softly.
As if giving the last remnants of the day back to the universe.
You are safe.
Are supported.
You are ready to sleep.
Allow yourself to drift now.
Into deep rest.
Into stillness.
Into your dreams.
Om Shanti.
