Take a moment to arrive here.
You might be sitting or lying down.
Whatever feels most comfortable for you right now.
Allow your eyes to close or soften your gaze and take a slow unhurried breath in.
.
.
Followed by a gentle breath out.
.
.
Again breathing in.
This is a pause between the day and the night.
A space where nothing is required of you.
No decisions to make.
No problems to solve.
Just this moment.
Begin by noticing your breath as it is.
There's no need to change it.
Simply becoming aware of its own natural rhythm.
Notice where you feel the breath most clearly.
Perhaps in your chest,
Your belly or the gentle movement of your ribs.
Each exhale a quiet signal to your system that it's safe to begin slowing down.
Now bring attention to your body.
Notice where your body is being supported right now.
The surface beneath you.
The way your weight is held.
Allow yourself to lean into that support a little more.
Letting gravity take over.
This is not about forcing relaxation.
It's about allowing your body to do what it already knows how to do.
Now gently acknowledge the day you've had.
You don't need to go into detail.
Just recognising that today has happened.
Whatever it held.
The conversations.
The responsibilities.
The effort.
And for now you can let the day be complete.
You might imagine placing everything from today into a container.
A box.
A basket.
A bag.
Knowing you can return to it tomorrow if you need to.
But tonight you don't need to carry it with you.
With each breath out.
Imagine setting that container aside.
Creating a little more space inside.
Begin a slow gentle scan through your body.
Noticing where the day might still be lingering.
Starting at the head.
The forehead.
The jaw.
Inviting softness.
Inviting ease.
Moving down into the neck and shoulders.
So often holding the weight of the day.
You don't need to drop them completely.
Just allowing a little more space.
A little less effort.
Let that ease flow down through your arms.
Into your hands and fingers.
Your chest and upper back gently moving with the breath.
Supported.
Your belly softening.
No need to hold it in.
No need to brace.
Your lower back and hips releasing.
Your legs heavy.
Your feet grounded.
Your whole body now beginning to settle into a slower rhythm.
And as your body slows your nervous system receives the message that the busy part of the day is over.
That it is safe to shift gears.
You may notice your thoughts becoming quieter.
Or more spaced out.
Or less important.
If thoughts do come that's fine.
You don't need to follow them.
Just noticing them and gently returning your attention to the body.
Now imagine the evening unfolding gently ahead of you.
Perhaps moving towards getting ready for bed.
Dimming the lights.
Washing your face.
Changing into comfortable clothes.
You don't need to picture it clearly.
Just a sense of easing toward rest.
Your body already beginning to recognize what's coming next.
And as you imagine later lying down in bed.
You might notice that your body already feels more prepared.
More settled.
More receptive to sleep.
Almost as if this calm can carry forward with you.
For the next few moments.
Simply rest in this feeling.
So that when you do get into bed later.
Your body remembers this state.
And finds its way back to it easily.
Gently bring your awareness back.
Wiggling your toes or your fingers if you need to.
Opening your eyes in your own time.
Carry this steadiness with you into the rest of your evening.
Knowing you've already done something supportive for yourself.
And when bedtime arrives.
You can allow sleep to come naturally.
Without struggle.
