As you settle into rest,
Feel the simple joy of stopping,
Let this be a sacred pause,
An invitation to return home to yourself.
There is nothing to achieve,
Nothing to fix,
The day is done.
Now there is only this moment,
This breath,
This peace.
Take a deep slow breath in,
Feel the air enter your body and breathe out,
Releasing all tension,
All weight.
Again,
In and out gently,
Like receiving a gift.
An exhale,
Soft and easy,
Like releasing a burden.
Breathing in,
I arrive in the here and now.
Breathing out,
I let go of all striving.
Breathing in,
I arrive in the here and now.
Breathing out,
I let go of all striving.
Feel your body soften,
Feel yourself being held by the earth.
There is nothing you need to hold on to,
Everything can rest.
Now bring your kind awareness to your body,
Feel the places that carry tension,
The subtle clench in the jaw,
The weight in the shoulders,
The tightness in the hands.
As you scan through each part,
Offer it gentle love,
As if placing a loving hand there.
Breathing in,
I bring awareness to my body.
Breathing out,
I allow my body to relax.
So let your forehead soften,
Your jaw release,
Your neck loosen,
Let your shoulders drop.
Let your shoulders relax,
Let your shoulders relax.
Your hands relax completely,
Let your belly soften,
Your legs become light,
Your feet rest with ease.
There is no effort needed,
Only an unfolding into relaxation.
Breathing in,
I am aware of my body.
Breathing out,
I feel at ease.
Breathing in,
I am aware of my body.
Breathing out,
I truly feel at ease.
Now gently turn your attention to your breath,
Not changing it,
Not forcing it,
Just witnessing it as it naturally flows in and out.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
Feel how the inhale calms you,
Feel how the exhale releases.
This breath is a bridge connecting you to the present moment.
Breathing in,
I follow my breath.
Breathing out,
I am at peace.
Breathing in,
I follow my breath.
Breathing out,
I am truly at peace.
If thoughts arise,
Do not resist them,
Allow them,
Just allow them to flow.
You are not your thoughts.
Breathing in,
I see my thoughts.
Breathing out,
I release and let them go.
Breathing in,
I see my thoughts.
Breathing out,
I release and let them go.
So letting go of the day,
If there is anything you are holding on to from today,
An unfinished task,
A conversation,
A worry about tomorrow,
See if you can gently set it down.
How about imagine placing it into a calm river,
Watching it flow away,
Carried by the current of time.
Breathing in,
I see this thought.
Breathing out,
I release it into the river.
Breathing in,
I see this thought.
Breathing out,
I release it into the river.
There is no need to solve anything now.
The past is already gone.
The future is not yet here.
All that exists is this peaceful moment.
Breathing in,
I rest in the present.
Breathing out,
I am free.
Breathing in,
I rest in the present.
Breathing out,
I am free.
Feel the relief of not needing to hold on to anything.
You do not need to carry the weight of the world.
You are allowed to rest.
So take a deep breath in and let the day go.
Just continue to notice the natural rhythm of your breath.
With each inhale,
A sense of calm settles in.
With each exhale,
Tension releases.
Your muscles soften.
Your jaw,
Your shoulders,
Your hands.
Tension going.
Your breath steady and easy.
Nothing to hold on to,
Nothing to figure out.
Just resting.
Just being.
Breathing in,
I welcome rest.
Breathing out,
I release the day.
Breathing in,
I welcome rest.
Breathing out,
I release the day.
Let yourself settle moment by moment.
Breath by breath.
There is nothing more to do.
Just be here.
Just rest.
Now all that remains is silence.
Stillness.
The soft rhythm of the breath.
There is nothing more to do.
No more practice to follow.
You are held.
You are loved.
You are safe.
So breathe in.
Receive peace.
And exhale,
Surrendering completely.
Rest now.
Sleep is here.
Good night.
