Settle into your bed and allow your body to rest fully.
Notice the surface beneath you,
Supportive and steady.
There is nothing you need to do right now.
Know where you need to be.
Begin to notice your breath.
No need to change it.
Just gently observe each inhale and each slow exhale.
With every breath out,
Imagine the weight of the day beginning to soften.
Bring your awareness to the forehead.
Let it smooth and relax.
Unclench the jaw.
Allow the tongue to rest gently in the mouth.
Let the shoulders release downward.
Any tension you've been holding quietly dissolves.
Your arms grow heavy.
Hands soften.
Chest rises and falls with ease.
The belly relaxes completely.
Hips sink.
Legs loosen.
Feet grow warm and still.
Your body knows how to rest.
If thoughts arise,
Imagine them floating by like clouds in a wide night sky.
You don't need to follow them.
Just notice and let them drift away.
You have done enough today.
Tomorrow can wait.
Breath slows.
Body feels heavy and calm.
Allow sleep to come naturally.
If it comes now,
Welcome it.
If not,
Rest peacefully here.
You are safe.
You are supported.
