Hello,
I'm Debra Rogers,
Holistic Occupational Therapist.
As you begin preparing yourself.
To settle into a deep sleep.
Letting yourself settle into your bed.
There's nothing you need to do right now Nowhere to be.
Nothing to figure out.
The day is finished.
And keep your eyes open for a moment.
Let them adjust too.
Perhaps you have dim lighting on or darkness in the room.
And let them move slowly.
The way a sleepy cat looks around a room.
And start by just simply noticing the space around you Let your eyes drift to the ceiling above you.
Notice its color and its stillness.
It's been holding this room together all day,
Still there steady and quiet Let your gaze travel down one wall.
Notice where the wall meets the ceiling.
And where it meets the floor.
Walls are solid.
Stand between you and the rest of the world.
Now find the door.
Notice its shape.
Where it sits in the room.
Whether it's open or closed You know where it is and you know this room well.
Let your eyes find the window.
And just notice whatever light there is or the darkness.
The night outside.
Sparkly stars.
Watching over you.
As you begin to get sleepier and sleepier.
You're here in the quiet and then let your gaze pass over Any familiar shapes in the room?
Chair,
Dresser Perhaps a shelf.
Lamp.
Nothing here is asking anything of you.
Each object is resting to.
Just looking around the room.
And just orienting.
To it.
Noticing where your eyes fall.
There's anything in that room that just brings you a sense of comfort.
Safety.
Orientation is such an important part of telling the nervous system.
That it's okay to remain calm.
It's safe.
Brings you a sense of comfort And just letting your body sigh,
Perhaps letting a sigh out.
You settle more and more and notice the bed beneath you.
Feel the mattress holding your weight You're lying down,
The pills cradling your head.
Blankets on your skin.
Feeling the warmth You don't have to hold yourself up anymore.
The bed has you.
Just let it cradle you.
And just inviting your mind to register a few simple truths.
I am in my room.
I am in my bed.
In this moment,
I am safe.
You don't have to force it and to yourself.
Just notice the evidence your eyes have already collected the walls,
The door,
The ceiling.
Soft shapes.
And comfort.
And when you're ready,
Just letting your eyelids grow heavy and closing them.
And let your intention turn inward Take a deep breath in through your nose.
And letting it out slowly through your mouth with a soft sigh.
Telling your body It's time to rest.
Once more in.
.
.
A long slow release.
And just letting go of your breath and letting.
Your breath breathe you finding its own rhythm.
Just noticing the air coming in and the air leaving like a gentle tide.
Bringing your attention to your feet.
And grow heavy.
Sinking into the mattress.
Every small muscle in your feet Let go.
Move up through your calves and your knees and into your thighs.
Your legs have done enough today.
The bed can now take their weight.
Lower back melt into the mattress.
Your belly rises and falls without any effort.
Rising gently falling gently.
Feeling your chest open and your shoulders drop away from your ears.
Your arms grow heavy down through your elbows and wrists.
All the way to your fingertips.
Your hands rest open and still.
And the muscles in your neck begin to soften.
Loosening.
Lengthening the neck just naturally And just open your mouth a little and your jaw clenches and releases.
As your teeth part slightly all that tension.
Releases.
The muscle softening.
Your tongue resting in your mouth.
The space between your eyebrows smooth.
And your eyes rest in their sockets.
Your whole face softening Your whole body is heavy now.
Warm and supported.
Notice how quiet it has become.
Even your thoughts.
Just drift by.
As they grow slower and farther away.
You don't need to follow a thought,
Just letting it drift by floating past like a cloud on a night sky.
And return to the feeling.
Of your breath.
With each exhale,
Imagine sinking a little deeper into rest.
Breathing in.
There's nothing to do.
Breathing out,
Sigh,
There's nowhere to go.
You are safe in this room.
Comfortable in your bed and cozy Your body knows how to sleep.
And just letting yourself drift now down into the saw.
Dark.
Of the night.
Letting the night hold you Letting the night cradle you.
Sleep is coming.
Gently and without effort.
Good night.
