Take a moment now to get comfortable,
Lie down and gently close your eyes.
There's nothing you need to do and nowhere you need to go.
This is your time.
Take a slow breath in and gently breathe out.
Again,
Slow breath in and a long soft exhale.
Let your breathing become easy,
Natural,
Effortless.
If your mind has been busy tonight,
That's okay.
You don't need to fight your thoughts.
You don't need to control anything.
Just allow everything to be exactly as it is.
Now bring your attention to your body,
Notice your forehead,
Let it soften,
Your jaw,
Unclench it gently,
Your shoulders,
Let them drop.
Feel your body sinking into the surface,
Supported and safe.
Take another slow breath in,
And as you breathe out,
Imagine releasing the weight of the day,
Let it go.
Any thoughts that come,
Just let them drift by like clouds in the sky.
You don't need to follow them.
You don't need to solve anything right now.
There is nothing to figure out.
Just rest.
Now gently repeat in your mind.
I am safe.
I can let go.
I am allowed to rest.
Let each word soften you more deeply.
Feel your body becoming heavier,
More relaxed,
More at ease.
Your mind can slow down now.
Nothing needs your attention.
Nothing is urgent.
Just this moment.
Just this breath.
If your mind wanders again,
That's completely fine.
Simply come back to your breath.
Back to this feeling of calm.
You are doing nothing wrong.
You are exactly where you need to be.
Now imagine a gentle wave of relaxation moving through your body.
From the top of your head,
Down through your face,
Your neck,
Your shoulders,
Flowing down your arms,
Into your chest,
Your stomach,
All the way down your legs,
To your feet.
Each wave softens you more.
Each breath takes you deeper,
Heavier,
Calmer,
Sleepier.
And now,
Just rest here.
Let yourself drift.
Let sleep come naturally.
There's nothing more you need to do.
Just let go.
