Welcome to the end of this day.
This is your time to rest,
To let go,
To soften.
You've done enough for today.
There's nowhere to go,
Nothing more to do or to fix today.
Now it's time for your body and your mind to unwind.
Take some time to settle into a comfortable position.
Lie down in any way that feels safe and supported.
Let your arms rest gently at your sides.
Relax and allow your eyelids to become heavy.
Whenever you're ready,
We'll begin with the breath.
No need to change anything.
Just a gentle curiosity,
Noticing,
And the exhale.
Inhale and the exhale.
And now you might begin to gently deepen the breath,
Noticing it slowing down as your body starts to relax,
Shifting into a state of rest.
Take a deep inhale,
Filling your lungs,
And letting go.
We'll do that one more time.
Inhale deeply,
And as you breathe out,
You let go.
Each out-breath is like a wave washing away any tension.
And each breath in gives you comfort,
Brings you calm.
Let's now take some time and invite the body to soften.
We'll start at the top and move all the way down.
So bring your attention to the top of your head.
Feel the scalp soften.
Your forehead release.
Let your eyebrows drift apart.
Your eyes become heavier.
Let your jaw drop and your tongue gently rest in your mouth.
Allow your neck to soften,
Relaxing the back of your head deeper into the pillow.
Now bring awareness to your shoulders.
Let them melt down,
Releasing the tension you've been carrying today.
And with your shoulders,
Feel your arms grow heavier,
Your hands loose and open.
Feel your chest rise and fall with your breathing,
Your heart steady and calm,
Your stomach soft.
Let go of holding onto things.
Let your stomach relax and loosen.
Next,
Feel your hips,
Your legs becoming heavy.
All the way down to your feet.
Allow your toes to uncurl and soften.
And take the time to enjoy your body resting in stillness,
Held and supported by the bed,
Held by this moment.
Imagine now a soft,
Warm light forming at your heart.
Imagine this warm light in your heart holding peace,
Compassion and deep rest.
With every breath,
This light expands,
Spreading calm through your chest,
Through your shoulders,
Down through your arms and hands.
This peaceful light spreading down through your spine,
Your hips,
Legs,
All the way to your toes.
And stillness.
There's nothing you need to do now.
You are safe and you can rest.
As you drift closer to sleep,
Let these gentle affirmations echo in your mind.
There's no need to repeat them.
Just receive them.
I allow myself to rest.
I welcome stillness.
My breath is my anchor.
My body is healing.
I deserve peace.
I'm grateful for the day that I have had.
And now I let go of the day with ease.
Sleep comes easily to me.
I allow myself to rest.
My breath is my anchor.
My body is healing.
I deserve peace.
I'm grateful for the day that I have had.
And now I let go of the day with ease.
Sleep comes easily to me.
Allow yourself to drift into deeper stillness,
Into the quiet of the night.
Sleep is here.
You can let go.
You can rest.
Good night.
You are loved.
You are whole.
You are at peace.
Allow yourself to drift into deeper stillness,
Into the quiet of the night.
