Love.
You've arrived here safely,
And that's all that matters tonight.
There's nothing left to do.
No fixing,
No pushing,
No thanking,
Just resting.
Allow yourself to settle completely into the support beneath you.
Feel the surface that's holding you,
The couch,
The chair,
Or the bed that's supporting your body.
You don't have to hold yourself anymore,
You can release fully now.
Now take a deep breath in through your nose,
Filling your lungs and belly softly.
Hold it for a bit,
And exhale,
Letting the weight of your day flow out with it.
Again,
Inhale gently,
Hold it,
And exhale,
Feeling your body melt into the bed or the chair.
Now one more time,
Inhale,
Hold it,
And exhale while you relax your whole body and let go of any tension.
Now let your breathing find its natural rhythm,
Slow and effortless.
As you lie here,
Allow yourself to sink deeper with every breath.
You are safe.
You are supported.
You are exactly enough,
Just as you are.
You are grounded,
Calm,
And steady.
With every breath,
Your body relaxes.
Your mind softens,
And your spirit feels lighter.
You are healing with each gentle inhale,
And each soft exhale releases tension.
Bring your attention to your head.
Imagine the top of your head softly relaxing.
Our eyelids feel relaxed and heavy,
Like stones finding their place in the sand.
Let your eyebrows drift apart,
Softening any furrow.
Release any tension in your jaw.
Let your tongue relax,
Lips parting slightly,
Your whole face loose and free.
Picture your cheeks melting like soft wax under a gentle flame,
Letting the tension dissolve into nothing.
Now feel your neck soften.
Imagine your neck as warm clay,
Gradually releasing,
Folding into the bed,
Rolling down your shoulders like a scarf sliding off a coat rack.
Your shoulders drop,
Heavy,
Weighted with comfort,
Letting go of all burdens.
Let warmth radiate from your shoulders down to your arms,
Flowing to your elbows,
Wrists,
And hands.
Let your fingers become limp.
Each fingertip sinking into the bed,
Releasing every tiny muscle.
Now bring this same gentle warmth into your chest.
Feel it rise and fall with your breath,
Like the tides of the ocean.
A wave comes up and then sinks back into the ocean.
It comes up and it sinks back,
Again and again and again,
Just like your breath.
Your heart does not need to hurry.
It can beat gently,
Steadily in its own natural rhythm.
Let your ribs expand and soften with every breath.
Your belly softens too,
Sinking like a small boat on calm water,
Rolling slightly with your breath,
Entirely supported.
Your back begins to melt into the surface beneath you.
Imagine each vertebrae as a bead of wax,
Slowly softening,
Letting go of tension,
Flowing downward till your spine rests entirely,
Fully,
Effortlessly.
Your shoulder blades spread wide,
Heavy and free,
As if a gentle hand is pressing and massaging out every tightness.
Your lower back releases.
Your whole body starts to feel at ease,
Relaxed and flowing like water.
Now your hips and pelvis.
Imagine them warm and pliable,
Sinking like a scoop of soft clay into the mattress.
Your thighs relax completely,
Softening like long grass bending under a soft,
Steady wind.
Your knees release,
Your calves melt,
And your ankles settle,
Letting gravity pull them down gently.
Your feet are now loose and heavy,
Like they are wrapped in thick,
Soft blankets,
Sinking fully into the bed.
Each toe releases,
Letting go.
Every part of your body feels heavy,
Soft and supported now.
Picture a night sky above you,
Endless and calm,
With beautiful flickering stars scattered across the darkness.
Each thought that arises is like a star in the distance.
You don't chase it,
Label it,
Or hold on to it.
Just notice it and let it float back into the sky.
Just set it free.
And beneath it,
Your body rests completely,
So heavy and serene.
And imagine a soft,
Glowing light now,
Starting at the crown of your head,
A gentle warmth that slowly drifts down through your body.
Filling your chest with calm,
Flowing into your belly,
Your hips,
Your legs,
All the way to the tips of your toes.
The light is soft,
Safe,
And warm,
Melting tension and calming every nerve.
And with each exhale,
Imagine the light carrying away any leftover tightness,
Any leftover thoughts.
Your body melts further.
Your mind drifts.
Your heart is calm.
There's nowhere you need to go.
Sleep is coming to you naturally.
You don't need to chase it.
You don't have to try.
It simply arrives when you are ready.
If your mind wanders,
That's okay.
Just gently return to your body.
Feel it sink into bed.
Feel each muscle softening.
Feel your breath.
You are supported.
With every breath,
You release what you cannot control.
With every breath,
You are supported.
With every breath,
You release what you cannot control.
With every breath,
Now imagine floating on a quiet lake at night.
There is no urgency,
Just the effortless motion of resting.
Every part of your body is drifting smoothly.
Your head,
Your arm,
All heaviness is carried.
You are carried and weightless.
Feel yourself relaxing deeper,
Like warm sand beneath the waves.
Your body is completely at ease.
Your nervous system knows exactly what to do.
Let your awareness dissolve outwards.
Let my voice drift softly into the background.
The stars above,
The light in your body,
The stillness beneath you,
Just drift,
Just relax.
May your sleep be deep.
May your dreams be gentle.
May you wake,
Restored,
Light,
And at peace.
You carry peace,
Confidence,
And love into sleep.
You will awaken renewed,
Refreshed,
And empowered.
Right now,
You are at ease.
You are safe.
You are home within yourself.
You carry peace,
Confidence,
And love into sleep.
You are safe.
You are home within yourself.
