Throughout the day.
The mind and body carry many experiences.
Responsibilities.
Conversations.
And expectations.
Moments of effort.
And sometimes.
Moments of frustration.
Tension.
Even when the day ends,
The body may still hold traces of those experiences.
This meditation.
Is designed to help you gently release the stress of the day so your mind and body can move toward peaceful sleep.
Find a comfortable position in your bed.
Allow your body.
To settle.
Let the surface beneath you support your weight.
Take a slow breath.
Breath.
In.
End.
Release it.
Gently.
Again.
Slow breath in,
And release it.
Slowly.
Allow your breathing.
To become natural.
And calm.
Notice the gentle rise of your chest as you breathe in.
Notice.
The soft fall of your chest as you breathe out.
Notice.
The steady rhythm.
Of breathing.
Notice.
The calm.
Of breathing.
Notice the calm rhythm of breathing as the body begins to feel more supported.
And at ease.
Sometimes stress lingers quietly in the body.
A tightness in the shoulders a heaviness.
In the chest.
A restless feeling in the mind.
These sensations are simply signs that the body has been working through the day.
Now imagine each breath beginning to release that tension.
Breathing in,
Calm.
Breathing out.
The stress of the day.
Breathing in.
Calm.
Breathing out the tension that has gathered in the body.
Breathing in calm.
Breathing out.
The tension that has gathered in the body and mind.
Breathing in.
Calm.
Breathing out the tension that has gathered in the body and mind throughout the day.
Take another slow breath.
Now imagine the day gently fading behind you.
Moments from earlier today,
Drifting further away.
Conversations.
Becoming quieter.
Responsibilities dissolving into the distance.
Like fading colors of a sunset slowly giving way to the night.
You do not need to hold on to any of it now.
The day has already been lived.
This moment is for rest.
Allow the shoulders to soften.
Allow the chest to relax.
Allow the muscles of the stomach to release.
Relaxation spreading through the body.
Relaxation spreading through the body and breath.
Relaxation spreading through the body.
And breath.
As the mind begins to quiet.
Relaxation spreading through the body.
And breath.
As the mind begins to quiet.
And soften.
Relaxation spreading through the body and breath as the mind begins to quiet and soften into calm.
Imagine.
Any remaining stress.
Small waves.
On the surface of water.
Each breath,
Smoothing the surface.
Each breath.
Calming.
The water.
Each breath calming the water until it becomes still.
Still water.
Still water and quiet breath.
Still water and quiet breath as the mind begins to rest.
Still water and quiet breath as the mind begins to rest.
In the quiet of the night.
Still water and quiet breath as the mind begins to rest.
In the quiet of the night.
And the body.
Grows heavier.
Allow the body to sink slightly deeper into the bed.
Allow the muscles to soften.
Allow the breath.
Too slow.
The events of the day,
Drifting further away with each breath.
Further.
Away.
Further.
Away.
With each.
Gentle breaths.
Further away with each gentle breath as the mind becomes quiet.
Further away.
With each gentle breath.
As the mind becomes quiet and peaceful.
Further away.
With each gentle breath.
As the mind.
Becomes quiet.
And peaceful.
And ready.
For sleep.
Remain here for a few quiet breaths.
Allowing the calm to deepen.
Allowing the body to release the final traces.
Of the day.
Allowing the mind to drift gently toward sleep.
In these final moments.
Remind yourself.
As sleep.
Rest is not something you must achieve.
Rest is something.
You allow.
And tonight.
You are allowing your mind.
And body.
To release the day completely.
Take one final gentle breath in and out.
And release it.
Softly.
Allow the quiet of the night to carry you peacefully.
Into.
Sleep.
