Welcome,
This meditation is here to help you slow down your thoughts and prepare your mind for rest.
You don't have to fix or figure anything out right now.
Let's begin.
Close your eyes and take a deep breath in through your nose and sigh it out through the mouth.
Again in and out.
Now,
Let your breath settle into a natural rhythm.
No need to control it,
Just watch it.
Notice the sensations of the inhale,
The slight pause and the gentle exhale.
Let each breath be a signal of safety,
A message to your body that it's ok to let go.
Now imagine your thoughts as clouds in the sky,
Drifting by.
You don't need to chase them,
You don't need to clear the sky.
Just observe and let them pass.
Now notice the weight of your body,
How it's held by the ground,
How nothing is being asked of you.
This moment is yours.
Scan your body lightly from head to toe.
Let your forehead soften,
Unclench your jaw,
Drop your shoulders,
Relax your chest.
Let your belly rise and fall.
You are safe to rest.
You are allowed to be still.
Just keep focusing on your belly rising as you inhale and falling back down as you exhale.
Now repeat in your mind,
I don't have to do it all.
It's safe to rest now.
My mind can be quiet.
Sleep will find me.
Let these words wrap around you like a soft blanket.
Nothing more is needed.
Take one last deep breath in,
Hold it gently and exhale fully.
You've done enough.
You are enough.
And now,
It's time to rest.
