Welcome,
This soothing practice uses slow breathing,
Gentle body awareness and hypnotic imagery to help you fall asleep with ease.
The more often you return,
The more quickly your body will learn to let go.
So start to settle in,
Make yourself comfortable and let the stars begin together.
Ok,
Let's begin.
Begin by gently closing your eyes or having a soft gaze.
Let your arms and legs rest wherever they fall,
Knowing there's nothing to fix,
Nothing to control,
That this is your time to simply receive.
Let's begin by guiding your breath,
In a moment I'm going to ask you to gently inhale through your nose for a count of 4 and softly exhale for a count of 6.
I will guide you for the first few rounds and then leave you to breathe in the same rhythm,
Inhaling to a count of 4,
Exhaling to a count of 6.
Invite you now to exhale emptying your lungs as quickly as you can.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Now you continue.
Now release your breath and allow it to return to a gentle natural rhythm,
Soft,
Slow,
Effortless.
I invite you now to imagine the night sky above you,
Vast and quiet,
Scattered with stars.
From the sky a soft starlight begins to descend.
It touches your feet first,
Wrapping them in warmth and heaviness.
Feel your toes soften,
The soles of your feet melt,
The ankles become heavy,
Still,
Quiet.
The starlight continues to travel up your body to your lower legs,
Calves,
Shins,
As if warm sand were being poured gently over them,
Calming,
Soothing,
Grounding.
Bring your awareness to your thighs,
Feel the weight of your legs sink downward into the bed,
Heavier with each breath,
Nothing to hold,
Nothing to do but relax.
Now feel your hips and pelvis,
That deep center of your body,
Breathe into it and let it release.
Let your lower back melt,
Your belly rise and fall with ease,
The light flows up into your ribcage and chest as if the breath itself is starlight,
Flowing in,
Flowing out,
Bringing calm to every muscle,
Every cell,
Your upper back softens,
Let the tension between your shoulder blades melt,
The shoulders drop as though they are releasing a weight you didn't know they were carrying,
Now the starlight flows down your arms,
Elbows,
Forearms,
Into the wrists and hands,
And all the way to your fingertips,
Feel your hands rest completely,
Palms open,
Fingers still,
No effort left.
Now move to your neck,
Allow the muscles around your throat to soften,
The back of your neck lengthens,
Relaxing deeply into the pillow beneath you,
The starlight reaches your jaw now,
Unclenching the teeth,
Softening the tongue,
Letting your jaw hang a little looser,
Your eyes and cheeks relax,
Eyelids heavy,
Brows soft,
Forehead open and clear,
The crown of your head softens and the starlight pools gently there as if sealing you into stillness,
From the tips of your toes to the top of your head,
You're wrapped in a quiet warm light of the stars,
The body is calm,
The mind is slow,
There's nothing left to hold,
Nothing left to carry,
You're safe and ready to sleep,
Now move your awareness above you,
High into the sky where the stars begin to softly shift,
No longer distant pinpoints of light,
But soft glowing white embers,
Each one slowly drifting downward,
Weightless,
Luminous,
Warm,
As they descend,
They begin to gather,
Not falling,
Not rushing,
But floating with a quiet purpose,
They are forming something,
A blanket,
A shimmering living blanket made of starlight itself,
You feel it now,
The very first touch,
A gentle warmth brushing across your toes,
Wrapping softly around your feet,
Gliding over your ankles,
Your calves,
Covering your legs like the softest wool,
But weightless,
Glowing,
It draws upward over your hips,
Around your tummy,
Across your ribs and chest,
Where it gently rises and falls with each breath,
Over your shoulders now,
Like wings folding around you,
Down your arms,
Your wrists,
Into your hands,
Your fingers lie still beneath the light,
It moves to your throat and your neck,
Easing the last of the tension there,
Then finally,
It gathers around your face,
A soft veil of starlight,
Calming the brow,
The jaw,
The space between your eyes,
You are completely wrapped now,
From the tips of your toes,
To the crown of your head,
Your arms,
Covered in light,
Held in stillness,
Swaddled by the night sky itself,
This blanket carries no weight,
And yet it grounds you completely,
It hums with the memory of every night that ever was,
A thousand lullabies held in silence,
And you are part of that silence now,
With each breath,
The stars shimmer gently,
With each exhale,
The blanket draws in a little closer,
Not pressing,
Not pulling,
Just holding,
I am now going to count you down,
From 7,
To 1,
Each number a step deeper into stillness,
Each number is a gentle release,
7,
The stars surround you,
6,
Your thoughts float like clouds,
5,
Your breath is slow and silent,
4,
Your body is warm and still,
3,
You are deeply relaxed,
2,
Only softness remains,
1,
Good night
