Welcome.
The day is done.
Whatever it held,
The ordinary parts and the difficult parts and the parts you're still turning over in your mind.
It's done now.
It belongs to yesterday already.
And right now,
There's nothing you need to do.
Nowhere you need to be.
Nothing you need to solve or plan.
Or figure out.
There is only this.
The darkness.
The choir,
The weight of your body against whatever is holding it.
Let yourself feel that weight.
Allow yourself to be held.
Take a slow breath in through your nose And a long,
Slow breath out.
Again,
Breathing in.
And all the way out.
And now.
.
.
Just let your breath find its own rhythm.
No effort,
No control.
Just the body breathing itself into rest.
If your mind is still busy.
If thoughts are arriving uninvited.
That's OK.
As normal.
Just noticed them without following them.
Like clouds passing across a dark sky,
There and then gone.
And you don't have to clear your mind.
You don't have to arrive anywhere.
You just have to be here.
And let the rest come in its own time.
And if you feel ready now.
Closing down your eyes.
Let's slow the breath down a little now,
Just gently.
Breathing in slowly through your nose.
Let the breath fill you.
Not forcing,
Just allowing.
And breathe out,
Long,
Slow,
All the way to the end.
Again,
In.
And out,
Even slower.
With every breath out,
Feel yourself sinking a little deeper into the surface beneath you.
As if the bed or whatever is holding you is gently receiving more of your weight.
Breathing in.
.
.
And out.
Breathing in.
And out.
Your body knows how to do this.
It's been finding its way to sleep for your whole life.
You don't have to try.
You just have to stop trying.
One more slow breath in.
And a long,
Soft breath out.
Now I'd like to gently guide your attention through your body.
Not to fix or change anything just to bring a little warmth and awareness to each part.
And to invite it to soften.
So we're going to begin with your feet.
Notice the feel of them.
The temperature.
The weight.
And with your next breath out,
Let them go heavy.
Let them relax completely.
Every muscle,
Every tendon,
Every small bone.
Just relaxing.
Your ankles and calves now.
Any tension held there,
Just let it soften.
You don't need these muscles tonight.
At the most.
Your knees,
Up to your thighs.
And the backs of your legs.
Notice them sinking into the surface beneath you,
Softening.
Relaxing.
Your hips and your pelvis,
Your sit bones.
Becoming aware of the whole lower half of your body,
Growing heavy and still.
No,
Not seeing your belly.
The rise and fall of it with each breath.
See if it can soften a little more.
Unguarded.
Letting go.
Softening,
And how you'll level back.
Your middle back.
Your upper back.
If you've been carrying tension there today,
And most of us have.
Just breathe into it now.
Imagine sending your inhale with softening energy.
And with your exhale letting it go.
Next,
Your chest.
Your heart.
Whatever it's been holding today.
You can put it down now.
Just for tonight.
The heart has worked hard enough.
Just softening.
Next your shoulders.
This is where so many of us carry the weight of everything.
Let them fall.
Let them drop.
Let them be heavy.
They've done enough today.
Moving to your arms.
Your elbows.
Down to your forearms.
Your wrists and your hands.
Right to the tip of your fingers.
Warm and heavy and still.
Softening Releasing.
Relaxing.
And then your neck.
The muscles at the side of it.
At the back of it.
Just letting go and softening.
Releasing any tension.
Your jaw.
You're my friend.
The space behind your eyes.
Your forehead.
All of it releasing,
Softening,
Smoothing out.
Letting go.
The crown of your head,
The very top of you.
Just calling in ease,
Softness,
Relaxing.
Your whole body now.
Heavy,
Warm,
Held by the surface beneath you.
Resting and relaxing.
There is nothing to do now but drift.
Let your awareness begin to soften at the edges Just like the way the light fades at dusk.
Not all at once.
Just gradually.
Gently.
Slowly.
.
.
Until the dark is complete.
Notice the darkness behind your eyelids.
The particular quality of it.
Soft and deep.
And with our edges.
You don't have to hold on to anything anymore.
Not the day.
Not the thoughts.
Not even my voice.
Just let everything grow quieter and quieter still.
Your breath.
Slow and even.
Rising and falling.
Your body heavy and still.
Sinking deeper into the surface beneath you.
Your mind loosening its grip.
Thoughts becoming softer.
Lesson system.
Less real.
There's nothing to figure out tonight.
Nothing to prepare for,
Nothing to remember.
Just the quiet.
Just the dark Just you.
Here.
Safe.
Drifting.
Let these affirmations settle wherever they need to go.
You don't need to hold them.
Just let them land.
I am safe.
I am howled.
I can rest now.
The day is done.
I have done enough.
My body knows how to sleep.
I trust it.
I release this day with kindness.
It is complete.
I drift now,
Gently.
Into the quiet.
There is nothing more to do now.
Nothing more to hear.
Just the breath.
Slow and easy.
Just the dark,
Soft and deep.
Just you.
Resting.
Drifting.
Sleep well.
