Welcome.
As your day comes to an end,
It's time to slow down.
School is over.
Practice is over.
The games,
The homework,
The conversations,
The challenges,
And all the busy parts of the day are behind you now.
Right now,
There is nowhere you need to go.
Nothing you need to solve.
Nothing you need to figure out.
This is your time to rest.
Find a comfortable position.
Let your body sink into your bed or whatever surface you are on.
And take a slow breath in through your nose.
And let it out through your mouth.
Good,
Again breathing in through the nose.
And out through the mouth.
Filling up the belly this time,
One more time in through the nose.
As you settle in,
Notice how your body feels.
Maybe your body feels relaxed.
Maybe it feels tired.
Maybe it feels like it worked hard today.
Whatever you notice is okay.
Now imagine that all the busy thoughts from today are like books you've been carrying around in a backpack.
Some books were fun.
Some books were challenging.
Some books were heavy.
But here's the good news.
You don't have to carry that backpack while you sleep.
Tonight.
You can set it down.
Imagine taking the backpack off your shoulders.
And placing it beside your bed.
Feel the weight lift off of your body.
You can pick it up again tomorrow,
If you need to.
But for tonight,
You're allowed to rest.
Take a slow breath.
And let your shoulders soften.
And let the breath go.
And let's take a moment to think about your day.
See if you can remember one good thing that happened today.
It doesn't have to be something big.
Maybe someone made you laugh.
Maybe you learned something new.
Maybe you were kind to someone.
Maybe someone was kind to you.
Maybe you tried your best at something difficult.
Take a moment to remember that good thing.
And let yourself feel grateful for it.
Now,
See if you can think of another good thing.
Even small things count.
The way the sun looked outside.
A snack you enjoyed.
Spending time with a friend,
A funny moment,
A hug,
A smile.
Sometimes our brains focus on what went wrong.
Tonight,
We're practicing noticing what went right.
Take a slow breath in.
And out.
.
.
.
Now think about something that didn't go the way you hoped today.
Maybe you made a mistake.
Maybe you got frustrated.
Maybe something felt unfair.
Maybe you just weren't your best self.
Take a moment to notice it.
And now imagine placing that moment on a leaf floating down a gentle stream.
You don't need to hold on to it.
You don't need to keep replaying it.
If you can learn from it.
Then you are allowed to let it go.
Everyone makes mistakes.
Everyone has hard moments.
That's part of learning.
That's part of growing.
Repeat quietly in your mind,
I did the best I could today.
I am still learning.
Mistakes help me grow.
Tomorrow is a new day.
Take another slow breath.
Feel your body becoming heavier and more relaxed as you let that breath out.
Now think about one thing you're proud of from today.
Maybe nobody else even noticed it.
Maybe it was being brave.
Maybe it was being kind.
Maybe it was trying again after something was hard.
Maybe it was simply getting through the day.
Whatever it is,
Take a moment to recognize it.
You deserve credit for the effort you made.
Take a breath and let that feeling settle in.
As you get ready for sleep,
Remember.
.
.
You do not need to earn your rest.
You do not need to finish everything.
You do not need to be perfect.
Your job right now is simply to relax and sleep.
To let your mind rest.
To let your body recharge.
To allow tomorrow's version of you to wake up refreshed and ready for a brand new day.
Take one final big deep breath in,
Expanding the belly.
And slowly let it go.
Tonight,
I leave today behind.
Tonight,
I rest.
Tonight,
I am safe.
Tonight,
I can relax.
And tomorrow is a brand new chance to begin again.
I'm proud of you for making it through the day.
Good night.
