As the day comes to an end,
The body naturally begins to slow.
The activity of the day begins to soften.
The mind,
Which has been moving through thoughts,
Tasks,
Conversations,
And responsibilities,
Now has an opportunity to settle.
This meditation is designed to help you release the day and gently prepare for restful sleep.
Find a comfortable position.
You may be lying down in bed or resting in a position where your body can fully relax.
Allow your arms to rest naturally.
Allow your legs to settle comfortably.
Take a slow breath in and gently release it.
Again,
Slow breath in and release it softly.
Slowly,
Allow your breathing to settle into a natural rhythm.
Notice the gentle movement of breath.
Notice the calm rhythm of breathing.
Notice the calm rhythm of breathing as the body begins to settle.
Notice the calm rhythm of breathing as the body begins to settle into the quiet of the evening.
The day may have brought many experiences,
Conversations,
Responsibilities,
Moments of effort,
Perhaps even moments of frustration or worry.
Whether today felt productive or challenging,
This moment now belongs to rest.
Nothing from the day needs to be solved right now.
Nothing from the day needs your attention right now.
Your only task in this moment is to allow the body and mind to slow.
Take another gentle breath in and release it slowly.
Now,
Begin to notice the body.
Notice your shoulders.
Allow them to soften.
Notice your neck.
Allow it to relax.
Notice the muscles of the face.
Allow the forehead to smooth.
Allow the jaw to unclench.
Allow the small muscles around the eyes to soften.
The body understands how to move toward rest when given permission.
Allow the relaxation to begin spreading gently.
Relaxation in the shoulders.
Relaxation in the shoulders and arms.
Relaxation in the shoulders and arms and hands.
Relaxation in the shoulders and arms and hands as the body becomes heavier.
Relaxation in the shoulders and arms and hands.
As the body becomes heavier and more comfortable,
Take another slow breath or bring awareness to your back.
Allow the muscles of the back to release the effort of the day.
Allow the back to rest more deeply into the surface beneath you.
Relaxation spreading through the torso.
Relaxation spreading through the hips.
Relaxation spreading through the hips and legs.
Relaxation spreading through the hips and legs.
Relaxation spreading through the hips and legs and feet as the entire body begins to settle into rest.
Notice the calm beginning to grow.
The nervous system slowing.
The breath becoming softer.
The body becoming heavier.
The mind becoming quieter.
Thoughts may still appear from time to time.
That is natural,
But you do not need to follow them.
Simply allow each thought to drift away like a cloud passing through a quiet night sky.
Your attention can return gently to breathing.
Slow breath.
Slow breath and soft breath guiding the body deeper into rest.
Slow breath and soft breath guiding the body deeper into rest as the evening grows quieter.
Imagine now that the events of the day are gently drifting away.
Moments from earlier today slowly dissolve into the distance like the fading light of sunset.
Each breath carrying you further from the activity of the day and closer to the quiet of the night.
Your body becoming heavier.
Your breathing becoming slower.
Your mind becoming softer.
Heavier body.
Heavier body and slower breath.
Heavier body and slower breath as the mind begins to drift.
Heavier body and slower breath as the mind begins to drift toward sleep.
Heavier body and slower breath as the mind begins to drift toward sleep and remain here for several breaths,
Allowing the quiet to deepen,
Body to release the last traces of effort from the day,
Allowing the mind to drift naturally.
In these final moments,
Remind yourself that rest is not something you force.
Rest is something you allow.
The body already knows how to sleep and tonight you are giving it the time and space to do exactly that.
Take one last gentle breath in and release it slowly.
Allow yourself now to drift naturally toward sleep.
