Rest is not a reward for doing enough.
It's a return to your natural state of being.
Welcome.
My name is Komal and I'm here to guide you into a peaceful night's rest.
A space where your mind can exhale and your body can remember what it feels like to be safe and still.
You've carried enough today.
You've thought,
Felt,
Done and given.
And now you get to receive.
This time is just for you.
Take a gentle,
Easy breath in through your nose and let it fall out through the mouth.
Again,
Slow inhale and soft,
Open exhale.
Let the sound of your own breathing be a signal that you can finally stop trying,
That the day is done and you have done enough.
I invite you to feel the surface beneath you,
The softness that supports your back,
Your hips,
Your head.
Let your body know it doesn't need to hold itself up anymore.
You can let go now.
If there's any part of you still rushing,
Planning or replaying the day,
Imagine those thoughts as little lights dimming one by one,
Until all that's left is quiet and the rhythm of your breath.
Once again,
Inhale deeply and exhale,
Releasing the weight of the day.
Let's pay attention to our body,
Beginning with your head and face.
Soften the space between the eyebrows.
Let the eyes rest,
Your jaw unclenched and notice the stillness returning to your face.
You don't have to hold any expression right now.
Move your attention to your neck,
Your shoulders.
Feel how they've carried everything for today.
Let them drop just a little more.
You are allowed to feel the lightness.
Bring awareness to your arms,
Your elbows.
Your hands have worked,
Reached,
Touched,
Created.
Let them rest now.
Bring your focus to your chest.
Notice the gentle rise and fall of your breath.
Behind it,
Your heart.
Steady,
Loyal,
Always beating for you.
Thank it for another day of keeping rhythm with your life.
Now,
Your belly.
Soften it completely.
No need to hold it in.
Let your breath move here freely.
Let the lower back loosen and melt.
If any emotion comes up,
Let it drift through without any resistance.
Shift your attention to your hips,
The pole of strength and stability.
They've held you upright all day.
Now,
Let them spread and release into the surface beneath you.
Let's move down the thighs,
Knees,
Calf and your feet.
Your legs have carried you through all that life asked of you.
Let them grow heavier,
Warmer,
More relaxed.
Imagine any leftover tension flowing down into the ground,
Where it can be transformed into calm.
Now,
Feel your entire body as one whole,
From the crown of your head to the tips of your toes.
Still,
Safe,
Held by the night.
Inhale peace.
You might silently whisper to yourself,
I release this day with gratitude.
My body is at ease.
I am ready to receive rest.
If your mind wanders,
Let it.
Each thought is just a wave returning to the ocean.
You don't need to chase it or control it.
Just breathe and come home to this softness again and again.
As you lie here,
Know that nothing is missing and nothing needs fixing.
You are completely,
Exactly where you need to be.
Take one last deep breath in and exhale letting go completely.
Feel yourself floating between wake and sleep.
You are safe,
Loved and deeply at peace.
The day has ended and you can finally rest.
The music will continue for a little while so you can gently drift off peacefully in your own time.
