As you settle into bed tonight,
Allow yourself to arrive,
There is nothing you need to solve right now,
Nothing you need to decide tonight,
Nothing you need to carry while you sleep.
Sleep is not something you must earn,
Rest is not a reward for finishing everything,
Rest is a return to yourself and for this moment you are allowed to rest,
Take a gentle breath in through the nose and exhale slowly through the mouth,
Again breathe in and let your out breath be long,
Unhurried and soft,
Bring your attention to the points where your body meets the bed,
The weight of your head supported,
Your shoulders held,
Your hips heavy,
Your legs resting,
Your feet receiving the surface beneath you,
If it feels helpful place one hand over your heart or one hand over your lower belly,
It's a quiet gesture that says I am here,
I am with you,
You do not need to force comfort,
Simply notice what it is with kindness and if your mind is busy tonight that is okay,
A busy mind is often a mind that has been protecting you,
Tonight we are not fighting your mind,
We are simply guiding you back to enough safety to sleep,
Now breathe in as though you are releasing weight,
With every out breath let the day loosen its grip,
In receiving,
Out releasing,
If thoughts come let them be like clouds,
They can pass through the sky without you needing to chase them,
Let's begin to soften the body slowly,
Bring your awareness to your forehead and allow it to smooth,
Let the space between your eyes soften,
Soften your eyes as though they are melting into rest,
Let your jaw unclench,
Your tongue relax,
Your teeth gently part,
Allow your shoulders to drop as if they no longer need to hold up the world,
Feel your arms become heavy,
Your elbows,
Your wrists,
Your hands and each finger resting,
Let your chest soften and feel the breath moving gently without effort,
Now bring your attention to your belly,
No need to pull it in,
No need to brace,
Just let it be,
Let it rise and fall the way it knows how,
Soften your hips,
Your thighs,
Your knees,
Allow your carbs to release,
Your ankles to loosen,
Your feet to become warm and heavy and now the whole body is invited to rest,
Not perfectly,
Just enough,
Before sleep takes you,
Let the day become smaller,
You can picture placing the day into a container,
A box,
A basket,
A drawer and gently closing it,
Not because it doesn't matter but because it does not need you tonight,
Whatever is unresolved can wait until tomorrow,
Whatever is unclear can wait until daylight,
You are allowed to pause the world and if there is a part of you that feels anxious,
Uncertain or alone,
Bring a quiet tenderness towards that part,
Gently say I see you,
I know you are trying to protect me,
You don't have to work so hard tonight,
I am safe enough in this moment,
We can rest now,
If your heart is carrying grief or fear or confusion,
Let it be held in gentleness rather than pressure,
You do not have to be fearless to sleep,
You only need enough safety to soften,
Now imagine a place that feels safe or calm or softly protected,
It may be real or imagined,
A quiet room,
A beach at dusk,
A cabin,
A garden,
Anywhere your body feels it can exhale,
Picture the air there,
The light,
The temperature,
In this place nothing is demanded of you,
There is a quiet presence here,
Steady,
Calm,
Protective,
Not forcing you,
Not rushing you,
Just staying with you and in this place you can hear the words,
You are held,
You are allowed to rest,
You are not alone,
Now gently let these words land like soft rain,
I release the need to control tonight,
I release the need to have all the answers,
I release the weight of tomorrow,
My body knows how to rest,
My mind is allowed to quieten,
I am safe enough right now,
Even if I am in transition,
Even if I am uncertain,
I am still worthy of peace,
I am allowed to sleep,
I am allowed to restore,
I am allowed to begin again tomorrow,
10 letting go,
7 slower,
