Greetings and welcome.
Start by allowing your body to settle into a comfortable position,
Lying down or reclining,
Whatever feels most restful.
Take a slow breath in and gently exhale.
Again,
Inhale and exhale,
Letting the day begin to fall away.
Feel the surface beneath you.
Let it hold your weight completely.
There's nowhere you need to be but here.
Nothing you need to do but breathe.
Let's take a gentle scan through the body.
Begin at the top of your head.
Relax your forehead.
Soften around your eyes.
Unclench your jaw.
Now,
Move your attention down to your neck and shoulders.
Notice if you're holding tension there.
And if it feels safe,
Let it go.
Let your shoulders drop.
Let your neck be supported.
Bring awareness to your arms,
Your hands.
Allow them to rest completely.
Now your chest,
Your stomach,
Your hips.
Feel the breath rising and falling,
Bringing calm to your center.
Continue scanning slowly down your legs,
Your feet.
Let every part of you soften with each breath.
Now,
Take a moment to reflect gently,
Without judgment.
What are you ready to let go of from today?
It might be a conversation,
A mistake,
A worry you couldn't shake.
There's no need to dwell.
Just acknowledge it and give yourself permission to set it down.
Imagine placing it in a small box or letting it float down and away through a stream.
Whatever image feels right,
Go with it.
You don't have to carry this into tomorrow.
Say softly to yourself,
I've done enough for today.
I am allowed to rest.
My body knows how to repair.
My mind knows how to soften.
Now,
Imagine a soft light,
Warm and gentle,
Surrounding your body.
This light is here to comfort,
Protect,
And restore you as you sleep.
Let it wrap around you.
Let it soak into every cell.
You are safe.
You are cared for.
You are allowed to rest.
Inhale calm.
Exhale tension.
Inhale peace.
Exhale deeply.
You don't have to stay awake to finish this.
You can drift whenever you're ready.
Let your breath carry you.
Let your body rest.
Let your mind be free.
Rest well.
Good night.
