Hello and welcome.
I'm glad you're here.
I understand how busy and full our minds can feel at the end of the day.
So for the next few minutes.
This is your time to gently slow down.
To let go and to prepare your mind and body.
For a restful sleep.
There's nothing you need to achieve here.
Nowhere else you need to be.
Just allow yourself to settle in.
Lying comfortably.
Perhaps adjusting your pillow or blanket.
And when you're ready,
Softly close your eyes.
Let's begin by bringing your attention to your breath.
No need to change it.
Just notice it.
Flowing in and out.
And gently.
Deepen your breath.
Inhale slowly through your nose.
And exhale softly through your mouth.
Again,
Inhale slowly through your nose.
And a longer,
Easing exhale out.
With each breath out,
Imagine the day gently melting away.
Now bring your awareness to your body.
Starting at the top of your head.
Allow any tension to soften.
Let that relaxation move down your forehead.
Do you rise?
Your jaw,
Unclenching and releasing.
Now we move down to your neck and your shoulders.
Dropping just a little heavier into the bed.
Let your arms rest comfortably.
And your hands loose.
Your chest rising and falling gently with your breath.
Allow your stomach to soften.
Your hips to sink.
And your legs to fully relax all the way down to your feet.
Your whole body is now supported.
It is safe.
And it is at ease.
Thoughts may still come and go.
And that's okay.
You don't need to push them away.
Instead,
Imagine each thought like a cloud drifting across the night sky.
Passing.
Without needing your attention.
You are simply observing.
Letting them move on.
If your mind wanders.
Gently bringing it back to your breath.
Steady and calm.
And predictable.
Inhale.
And exhale.
With every breath out,
You're telling your body.
It's okay to rest now.
Now imagine a gentle wave of calm washing over you.
From head to toe.
Each wave softer than the last.
Each one carrying you deeper into relaxation.
Your body feels heavy.
Your mind quieter.
You're breathing slow and steady.
There's nothing left to do tonight.
You've done enough.
You are enough.
And now it's time to rest.
As I finish speaking.
You can simply drift off into sleep.
Or stay here.
Resting peacefully for as long as you need.
Allow the calm to carry you into a deep,
Natural and restorative sleep.
Good night and take care.
