Hello everybody and welcome to this quiet mind before sleep.
Now it's going to be a very soft bedtime meditation to help you release the day and settle into rest.
This track is going to gently slow down your breathing,
Quiet your thoughts and prepares the body for sleep.
So whenever you're ready I want you to find a comfortable place where you can sit or lie down or any comfortable position which makes you comfortable and safe for yourself.
Now take a slow deep breath in and exhale through your mouth slowly.
This is the end of the day,
You do not need to keep thinking about it,
Just keep your eyes closed,
You do not need to carry it into the night.
Let your body grow heavier,
Let your body become slower let your mind know that this is the time to rest your body.
If you are in bed allow the surface beneath you to support your weight,
If you're sitting allow your body to settle,
There's nothing else you need to do right now.
Relax your forehead relax your eyes,
Relax your jawline,
Relax your shoulders,
Relax your hands and relax your legs.
Breathe in gently along with me,
Breathe out even more gently.
Let the day begin to fade,
Let unfinished thoughts become less urgent,
Let tomorrow stay in tomorrow.
Just be present in yourself right now,
Be with your mind,
Be with your breath,
Be with your awareness.
You have already done enough for today and for this moment right now.
You can stop planning,
You can stop replaying,
You can stop holding on.
Repeat silently to yourself,
I have done enough for today,
I can rest now,
I do not need to solve anything tonight.
Take a slow breath in and exhale more gently.
Feel the quiet around you,
Feel the quiet within you,
Let sleep come in its own time without pressure.
You do not need to chase a rest you only need to allow it and you are allowed to rest deeply tonight.
So let your thoughts let them go,
Let the peace or the calm mind and the slow breath find your body and just relax.
Simply breathe in and breathe out and let's sleep peacefully together.
Good night everybody.
