Hello there.
This is Nick Man,
And I'm happy to be bringing you a meditation that will lead you into a night of restful,
Peaceful sleep.
Tonight.
There is nowhere you need to go.
Nothing you need to solve.
Nothing you need to become.
This is your time to gently set the day down.
Allow your body to find a comfortable position.
Adjust.
Shit.
Soften.
Move as you need until your body feels supported and as you arrive here.
Just begin noticing your breath.
No need to change it yet.
Just notice.
Take a slow,
Gentle inhale through your nose.
And a long unhurried exhale out your mouth.
Again.
Breathing in.
.
.
Signing it out.
One more time.
Deep breath in.
.
.
And let it all go.
Breathe softly now.
Your body already knows how to unwind.
We are just giving it permission.
Bring your awareness to the top of your head.
Imagine a soft wave of relaxation beginning there.
Like warm water slowly pouring over you.
Let that wave move across your scalp.
Releasing any tension you didn't realize you were holding.
Your forehead smooths.
Eyebrows soften.
The space between them gently opens.
Your eyes heavy.
Resting deeply in their sockets.
Let your eyelids melt.
Like the final light of the sun disappearing below the horizon.
Effortless.
Gradual.
Inevitable.
Your cheeks soften.
Your jaw unclenches.
Your tongue rests naturally.
This wave moves into your neck.
Softening the front of your throat.
Releasing the back of your neck.
And you let your shoulders drop.
That's it.
Just let your shoulders fall away from your ears.
All the way down.
As if you've been carrying something all day.
And now.
You're finally putting it down.
Let the relaxation flow into your arms.
Upper arms.
Help us.
Forearm.
Bruce.
Hmm.
And fingers.
Your hands don't need to hold anything anymore today.
Let them soften.
Bringing awareness to your chest.
Your breath is slowing.
Deepening.
Your heart.
Steady and supportive.
And I'm here to let you know you are safe.
To soften.
Now.
Your back buddy.
Your shoulder blades.
Your entire body.
Letting go like ice melting on a hot day.
You don't have to hold yourself up anymore.
Let all the muscles in your back and let go.
Now we move to your belly.
Soften it completely.
By letting it gently rise.
And fall.
Like a quiet tide.
Moving in and out along the shore.
Unrushed.
Steady.
Familiar,
Soft breathing.
Your hips.
Heavy.
Rooted.
Let the weight of the day release downward.
To your thighs.
Me.
Calves and ankles.
And into your feet.
Completely soft.
Completely safe.
You notice your entire body now.
A quiet heaviness.
A grounded softness.
Imagine a gentle night sky above you.
Calm and infinite.
You are resting beneath it.
Completely at peace.
With every breath out.
You sink deeper.
And deeper.
Like a leaf slowly drifting down to the forest floor.
Effortless.
Guided only by gravity.
As if the surface beneath you is cradling you.
Holding you.
And that's okay.
Just imagine each one as a cloud drifting across the night sky.
No need to chase it.
No need to hold.
Just simply watch it pass.
And return.
To the breath.
To the body.
To the softness.
Your breath becomes slower now.
Deeper.
Quieter.
Inhale.
Soul.
Exhale.
Inhale.
Exhale.
Long.
Inhale.
So.
Exhale.
Home.
If anything remains from today.
Any tension.
Any conversation or emotion.
Imagine placing it into a small container.
Gently closing it.
And setting it far away for the night.
You don't need to carry it into tomorrow.
Tonight.
Is for you.
Tonight.
Is for rest.
Feel how your body is now breathing you You don't even have to try.
Each exhale is carrying you deeper.
Like snow settling over a quiet landscape.
We soften.
Every edge.
As you are now covered.
And stillness.
Your body is entering that space between waking and dreaming.
Where everything slows.
Everything softens.
Sleep is not something you force,
It is something you allow.
And you are allowing it now.
Gently.
Naturally.
Effortlessly.
And let the sound of my voice and these words begin to fade.
You don't need to hold on to them.
Just drift.
Dream.
Dream.
Soften.
Soften.
Suffer.
And sleep.
Just rest.
To sleep now.
Set it down.
Safe.
Dream.
Dream.
