Welcome,
I'm Bethany,
And I'm glad to be here with you.
You've made it to the end of the day,
And now,
This is your time to soften,
To let go,
And to be held in quiet calm.
If you're listening in bed,
Allow your body to get as comfortable as possible.
Let the pillows,
The blankets,
The surface beneath you to begin to hold you.
There's nothing you need to do,
Nowhere you need to be.
Let this meditation carry you gently toward rest.
Begin by noticing your breath,
Not changing it,
Just noticing.
Inhale and exhale.
You are safe to settle here.
Let your breath be your guide,
Inward and downward.
It's not always easy to fall asleep,
Especially when the mind is still active.
You may notice now that thoughts are trying to finish the day.
Maybe they're planning for tomorrow,
Trying to solve a problem,
Or just reviewing the day you just had.
Whatever is happening,
This is completely normal.
It just means that the mind is still doing what it's used to doing,
Protecting,
Managing,
And trying to help you.
Let's take a moment to acknowledge those parts with compassion.
You might gently say inwardly,
Thank you for all the ways you've helped me today.
You've done enough now.
There's nothing else to manage in this moment.
The only thing to do now is sleep.
If it feels right,
Imagine gathering those helpful managing parts and inviting them to rest too.
They don't need to disappear.
Just soften,
Just settle,
And just release whatever is there from the day.
Now bring your awareness to your body,
This beautiful,
Intelligent body that has carried you through the day.
With each breath,
Shift from thinking to sensing,
From effort to allowing,
From doing to being.
We'll begin a gentle guided body scan to help you ground into your body and release layer by layer.
Begin at the crown of your head,
Allowing the top of your scalp to soften,
Your forehead to smooth,
Your eyes to rest in their sockets.
Let your jaw unclench,
Allowing your tongue to soften in your mouth.
Release any tension from your neck.
Let your shoulders drop away and down from your ears.
Feel them melt toward the mattress.
Now soften down into your arms.
Soften your elbows,
Your forearms,
Your wrists,
Hands.
Each finger unwinding and letting go.
Bring your awareness to your chest,
Letting the breath be easy,
Gentle,
Natural.
Feel the rise and fall.
No need to control it here.
Let the belly soften.
Release any holding or gripping here.
You can fully let go now.
Move your attention down into your hips and let them grow heavier,
Supported by the bed.
Feel your thighs softening and letting go.
Your knees,
Your calves,
And ankles,
And now your feet,
Softening the heels,
Arches,
And each toe.
Let your entire body be heavy now,
Soft,
Still,
Held.
There is nothing else to do,
No one else to be.
You are allowed to rest now.
If thoughts return,
Gently let them float past like clouds in a night sky.
No need to hold on to them,
Just return to the feeling of the breath and the gentle rhythm of your body at rest,
Heavy,
Soft,
Being held by the bed.
You might repeat inwardly,
I am allowed to let go.
Sleep will come.
My body knows how to rest.
Feel yourself drifting layer by layer,
Deeper into stillness,
Deeper into sleep.
May your night be peaceful.
May your body be restored,
And may you awaken tomorrow feeling supported,
Grounded,
And whole.
Sweet dreams.
