Good evening.
You made it through another day.
And whatever that day may have held.
Whether it felt like a good one.
Or a hard one.
Or something in between.
You are here now.
In your bed.
Safe.
And it's time to rest.
Before you drift off tonight,
I want to take a little bit of time with you.
To be kind to yourself.
To let the day go.
To hold yourself gently as you settle into sleep.
So allow your body to find a position that feels comfortable.
Adjust your pillow.
Or your covers around you.
Really let your body settle in.
And when you're ready,
Allow your eyes to close.
There is nowhere else you need to be right now.
Nothing else you need to be doing.
Nothing you need to figure out or plan.
Or solve or worry about.
All of that can wait until tomorrow.
Tonight is to rest and re-nourish.
Tonight is for you.
As you lie there,
Begin to notice your breath.
Not trying to change it or control it.
Is the gentle rhythm of it.
The air coming in and out of your nostrils.
The slight rise and fall of your chest and belly as you breathe.
Noticing each breath coming in.
And flowing out.
Begin to notice the feeling of the mattress beneath you.
Pressing up from below you.
Supporting every single part of your body completely.
Notice the weight of your body resting down into the mattress.
Sinking into the mattress.
Becoming heavier with each breath out.
Notice the warmth of the covers around you.
The softness of your pillow beneath your head.
How comfortable and held you are right now.
And with each out breath.
Allow yourself to really sink a little more deeply into that support.
Letting go completely into it.
Every year with each breath out.
Softer with each breath out.
More deeply held with each breath out.
As you rest there now.
I want to invite you to gently let go of the day.
Whatever happened today.
Whatever was said or not said.
Whatever you got done or didn't get done.
Whatever you're proud of.
Whatever you wish you had done differently.
Or now,
Just let it go.
Not because it doesn't matter.
But because tonight is not the time for it.
Tonight your only job is to rest.
If thoughts about the day arise,
And they will,
Just notice them.
And then let them drift.
Like clouds passing across a dark sky.
Through there.
And then they're gone.
You don't need to follow them.
You don't need to resolve anything.
Letting the day settle behind you.
And as you breathe,
Feel your whole body getting heavier.
More relaxed.
More completely held by the mattress beneath you.
You are safe tonight,
Completely safe.
In your home.
In your room.
In your bed.
Nothing needs your attention right now.
No one needs anything from you right now.
You are completely allowed to rest.
So let yourself really feel that in the body.
Sense of safety.
Of being completely allowed to be here.
And know that you are loved.
More than you perhaps take in on a daily basis.
You are loved exactly as you are.
With all of it,
Your strengths and your imperfections.
And your quirks and your struggles.
Loved exactly as you are.
And now,
Gently,
I want to offer you something we don't always give ourselves enough of.
Kindness.
Self-compassion.
Because you are human.
And being human is genuinely hard sometimes.
But you are doing it every single day.
And that deserves to be acknowledged.
Think for a moment about your day,
Not to analyze it or judge it.
But just to acknowledge it.
Maybe today was hard.
Maybe you felt overwhelmed or anxious or sad.
Maybe things didn't go the way you hoped.
Maybe you made a mistake or said something you wish you hadn't.
Or didn't show up the way you wanted to.
And if any of that is true.
Just allow yourself to feel some real compassion for that.
Not self-criticism.
Not going over it again.
But just genuine tenderness.
You did the best you could today with what you had.
With how you were feeling.
With what life presented you with.
And that is enough.
Maybe today was simply tiring.
Maybe you carried a lot.
Maybe you gave and gave and gave and didn't receive much back.
If that is true,
Let yourself feel some real acknowledgement for that.
Or how much energy it takes to just keep going.
The quiet courage it takes to show up in your life day after day.
You deserve kindness.
From yourself.
Toward yourself.
And now gently alongside that compassion let's bring in some gratitude.
Because even on the hardest days.
.
.
There is usually something there if we are willing to look.
Think of one thing that happened today that was okay.
Something small.
A moment of warmth or comfort or connection.
Whatever arises,
Let yourself really feel it.
That it be genuinely felt in your heart.
Rather than just listing it in your head.
And bring to mind someone you love.
And you feel what it means to have them,
The warmth of them,
The love of them.
And let that love spread a little through your body.
And think of something you appreciate about yourself.
Something about who you are that is genuinely good.
Know that you are a good person.
You bring something to this world that nobody else brings.
Just let yourself feel that.
Om.
Begin to feel your whole body growing heavier.
Or completely surrender to the mattress beneath you.
Your face completely soft.
Your jaw unclenched.
Your eyes resting heavily.
A shoulder is dropped and released.
Keep your arms heavy and warm.
Your heart warm and open and quiet.
Your belly relaxed.
Your hips and legs heavy and sinking.
Your whole body completely held.
And completely at rest.
Notice how the warmth of that self-compassion and gratitude are settled into your body like something nourishing.
Is quietly there.
A sense of being okay.
Of being enough.
Let your breathing slow a little bit more now.
Peaceful.
Steady.
And easy.
And as you rest stay warm and held.
And heavy and quiet.
Allow yourself to drift.
Thoughts may still arise,
And that's fine.
Just let them drift past without following them.
Thank you.
The only thing you have to do is rest.
To let go.
To sleep.
Drifting into the dark and the quiet and the warmth.
Remember you are safe.
You are loved.
And you are enough.
Om.
You can rest now.
Deeply.
Peacefully.
Bye.
Drifting deeper with each breath out.
Heavier with each breath out.
Softer.
With each breath out.
Into the deep quiet of rest.
Into the nourishing dark.
Rifting.
Deeply.
Peacefully.
Good night.
