Welcome to Pause with Anja.
A few quiet minutes to pause,
Breathe and come back to yourself.
Tonight we'll travel slowly through the body,
Releasing each part and let sleep come to meet you.
Let's begin.
Lie down and let yourself be completely supported.
Head heavy.
Body sinking.
And let your eyes gently close.
The day is done.
There's nothing more required of you tonight.
Only rest.
Breathe in softly through your nose.
And out slowly,
Letting each exhale carry you a little deeper.
No need to control your breath now,
Just let it move on its own,
Like slow quiet waves reaching the shore.
Each breath out a little heavier.
Each breath out a little further from the day.
Slowly bring the softest attention to your feet.
And let them grow heavy and warm.
Let them completely relax.
Now your lower legs.
Your shins and calves softening.
Your knees releasing.
Your thighs growing heavy,
Sinking down into the bed.
Let your hips release.
Your belly soften with each breath.
Your lower back melting into the mattress.
Your chest rising and falling gently all on its own.
Your shoulders spreading heavy and wide.
Your arms,
Growing limbs.
Your hands and fingers completely still.
And now,
Your neck softening.
Your jaw loosening and dropping slightly.
Your cheeks and eyes smoothing.
Your forehead white and calm.
Your whole head heavy.
And at rest.
Your whole body now.
Heavy.
Warm.
And completely still.
With each breath out.
Sink a little deeper into the bed.
Into the quiet.
Into rest.
Nothing to do.
Nowhere to be.
Only the soft heavy stillness.
If any thought remains,
Let it soften and fade.
Like the last light at the end of the day.
Just breathing.
Slow.
.
.
And quiet.
Sinking.
Softening.
Drifting.
Deeper.
Into sleep.
