Tonight you are stepping into a space of deep restoration.
A place where your body and mind can fully soften.
Where nothing is expected of you and where you are gently held in safety.
The weight of the day.
The thoughts that linger.
The exhaustion that tugs at your limbs.
Let them all rest for now.
There is nothing to fix.
Nothing to figure out.
Only this moment.
Only your breath.
Together we'll move through a gentle rhythm of breathing.
Allowing each inhale to offer renewal and each exhale to create release.
And as we do,
These affirmations will settle within you.
Carrying the quiet reminder that you are safe,
Supported and deeply and completely deserving of rest.
Let's take a few minutes to settle our breath.
Taking a slow inhale through your nose.
Gently filling your lungs in a way that works for you.
And then exhale softly,
Releasing tension,
Letting go.
Inhaling through the nose.
Gently filling your lungs.
And exhaling gently.
Maybe through the mouth as if you're blowing a candle or through a straw.
At your own pace,
Taking a few more of these slow,
Gentle inhales through the nose.
And softly through the mouth,
Through that straw.
As the breath settles,
When you're ready,
Transitioning to in through the nose and out through the nose.
To be comfortable.
Allowing ourselves time.
With each breath,
Knowing that our body settles and relaxes.
And as our body settles and relaxes,
We prepare ourselves for deep restorative sleep.
And allowing these affirmations to wash over you.
To speak them in your mind or out loud.
And allowing yourself to gently take them into yourself in whatever way feels most comfortable.
I am safe,
Held and gently carried into rest.
Each breath softens my body,
Inviting deep renewal.
I release all tension,
Allowing sleep to embrace me fully.
Rest is my sanctuary,
And I surrender to its peaceful rhythm.
My body knows how to restore,
And I trust in its quiet wisdom.
The night wraps around me like a gentle cocoon of comfort.
I drift effortlessly into deep,
Healing sleep.
Continuing to allow yourself to breathe at your own pace.
Keeping your focus on your breath.
Gently returning your mind to the rhythm of your breath,
If it wanders.
Feeling that comfort within you.
And gently pouncing down your breath,
As you allow yourself to sink deeper into relaxation.
And gently towards sleep.
Breathing in,
And out,
And at your own pace.
In nine,
And out nine.
Continuing this count,
Breathing at your own pace.
Gently counting down.
With each inhale,
Bringing calm and peace into your body.
And with each exhale,
Releasing tension and stress from your body.
Softening,
Deepening,
Relaxing.
And when you reach zero,
Allowing yourself to float.
Drifting effortlessly in that stillness,
In that calm.
Feeling both light,
And supported,
Safe,
And loved.
Knowing that you are everything you need to be in this moment.
Letting go,
And allowing yourself to drift,
Peacefully,
Off to sleep.
Good night.
Sleep well.
