As you settle in,
Feel and allow your body to be fully supported,
No effort,
No demands,
Just this moment.
Take a slow deep breath in,
And exhale softly,
Releasing the weight of the day.
Let's do that again.
Take a slow deep breath in,
And exhale softly,
Releasing the weight of the day.
Okay,
And again,
Breathing in,
Welcoming stillness,
And breathing out,
Letting go.
That's it,
Excellent.
There is nothing you need to do,
No striving,
No thinking,
Just being.
So anchoring in the body,
Gently scan your body,
Noticing any tension,
No need to force relaxation,
Just soften.
Breath by breath,
Shoulders soft,
Forehead smooth,
Jaw on clench,
Shoulders heavy,
That's it,
Arms relaxed,
Hands light,
Belly soft,
And the legs light.
You are completely supported,
Completely safe.
Breathing in,
I relax my body.
Breathing out,
I surrender into rest.
Okay,
Breathing in,
I relax my body.
Breathing out,
I truly surrender into rest.
So now bringing your full awareness to your breath,
No need to change it,
Just allow its natural rhythm.
Inhale,
Calm and steady,
Exhale,
Slow and deep.
Thoughts may come,
Just simply watch them be.
Return to the breath,
Return to the stillness.
Breathing in,
I welcome peace.
Breathing out,
I release all effort.
Breathing in,
I welcome peace.
Breathing out,
I truly release all effort.
So letting go completely,
If any of those thoughts or worries are lingering,
Just gently place them in a quiet stream,
Watch them drift away,
There really is nothing to hold on to.
The past is gone,
The future will come,
Right now,
Right here,
You are free.
So breathing in,
I rest in the present.
Breathing out,
I let go completely.
Breathing in,
I rest in the present.
Breathing out,
I truly let go completely.
So feeling your body resting here,
Fully supported,
No need to change anything.
Just notice and feel the natural rhythm of your breath.
Breathing in,
A quiet calm settles in.
Breathing out,
The day continues to fade away.
Breathing in,
A quiet calm settles in.
Breathing out,
The day continues to fade away.
Your muscles continue to soften.
Your jaw,
Your shoulders,
Your hands,
Letting go completely.
Letting go.
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 all tension.
Breathing in,
I welcome rest.
Breathing out,
I truly release all tension.
Let's do that one more time,
And really feel the meaning.
Breathing in,
I welcome rest.
Breathing out,
I release all tension.
Breathing in,
I truly welcome rest.
Breathing out,
I truly release all tension.
The body is at ease.
The mind is quiet.
Each breath drawing you deeper into stillness.
No effort.
No striving.
Just sleep.
Good night.
