If you're lying awake with a busy mind,
Replaying the day or feeling tired but unable to fully switch up This meditation is for you You don't need to concentrate or do anything perfectly Your body already knows how to sleep All you need to do is get comfortable,
Close your eyes and let my voice gently guide your nervous system into rest You've done enough for today This is the moment where effort can soften and rest can begin to take over So start with full body breathing Breathing in through the nose,
Into the belly,
The chest,
The top of the lungs And then releasing,
Nice and slow,
Calm but deep And keep breathing like this In this meditation,
We'll use a gentle breathing rhythm of 4,
7,
8 Breathing in for the count of 4,
Holding for 7,
Exhaling for 8 It's a natural signal to your nervous system that it's safe to let go If at any point you forget the count or your mind drifts,
Don't worry,
That's a good sign It means rest is already arriving So allow the breath to lead,
Allow the words to fade into the background And let yourself be carried gently into the night Inhale 2,
3,
4,
5,
6,
7 Exhale 2,
3,
4,
5,
6,
7,
8 Inhale 3,
4,
Hold 2,
3,
4,
5,
6,
7 Exhale 2,
3,
4,
5,
6,
7,
8 Imagine drawing in starlight,
Cool,
Quiet The light spreads gently through your chest,
Your shoulders,
Your limbs Release everything back into the night Effortless As your body sinks deeper into rest Like a tide pulling you gently away from the day You float in stillness Gravity dissolves Thoughts drift outwards You draw in silence,
Vast and velvety Filled with distant stars Your body becomes heavier,
Your mind softer Sinking into the dark calm beneath you Glow expands inside you Slow,
Steady You rest within that glow It settles like embers cooling into sleep Ancient,
Endless,
Kind Everything is quiet here,
There's no urgency You drift downward,
Deeper The space grows warm,
Inevitably
