This is a space where you can gently transition into a slower rhythm.
Allowing your body and mind to soften as you put aside the demands of the day.
Allow yourself to settle.
Into 5% more comfort through the body.
Let the day begin to fall away.
Bringing your attention gently back to this moment.
Begin by noticing the back of your body.
The spine resting on your bed.
The spine that has carried and held you through this day.
Notice the back of your head resting against the bed beneath you.
The weight of your head being held.
Notice your shoulders and allow the shoulders to soften.
Not needing to carry the day's responsibilities on them anymore.
Notice your upper back.
Your rips.
Bye.
Lower back.
Hicks.
Legs.
Heals.
Feel the places where your body meets the bed.
Where you are supported.
Where you are held.
The spine can relax as you do not need to hold yourself upright.
The surface beneath you is supporting you.
Can you give yourself permission?
To be cradled in hell.
When you are ready.
Take a gentle breath in.
And release a slow long exhale out through your mouth.
Let the exhale be a signal to your body.
That you can soften.
Again,
A gentle breath in.
And a slow,
Steady exhale out,
Letting go of any tension you don't need to hold.
And one more time,
Breathing in.
And a long,
Slow exhale,
Settling even deeper.
Now let your breath.
Return to its own natural rhythm.
As you rest here.
Imagine that you have been carrying something with you.
Await.
Containing the things that you have been thinking about.
Managing,
Controlling.
The conversations you keep replaying.
Expectations you have placed on yourself.
Maybe it is a thought.
Or a sensation within.
Or perhaps the sense of having to hold a lot.
And tonight,
You don't need to carry it any further.
Imagine now that beside you there is a beautiful basket.
A place created just for this moment.
Place where anything you are carrying can rest.
And slowly,
One by one.
You can begin placing down the things you do not need to carry through the night.
Perhaps you place down the thoughts about tomorrow.
The things that aren't finished.
The things you wish you had done differently.
You are not throwing them away.
You are simply allowing yourself to stop holding them for now.
The basket can hold them while you rest.
As you make your exhales 1% longer.
Let the shoulder blades melt into the bed.
Allow the jaw to find more spaciousness.
Notice if your breathing becomes a little easier.
Tonight.
You can let yourself be supported.
I invite you to repeat internally to yourself.
Or to allow these words to wash over you.
I can put things down.
I can rest.
I do not need to solve everything tonight.
I am held in this moment.
My body knows how to soften.
My mind can become spacious.
I am allowed to rest.
Feel the exhale move through you.
The support beneath you.
The weight of the body being held.
Basket can stay beside you.
And everything can wait until tomorrow.
Your only intention now.
Is to drift into deep restful sleep.
Your breath can continue without your attention.
Your body can continue to soften.
And sleep can come.
Whenever it is ready.
