Welcome to pause with Anja.
A few quiet minutes to pause,
Breathe and come back to yourself.
Tonight.
We're letting the whole day settle.
Layer by layer.
And drifting gently.
To address.
Let's begin.
Make yourself comfortable,
Somewhere you can stay until sleep finds you.
Let your head grow heavy on the pillow.
Feel the whole weight of your body supported beneath you.
There's nothing left to do today.
Nowhere to be.
Nothing to finish.
This is the moment you get to simply let go.
When you're ready,
Allow your eyes to close and let the darkness behind them feel soft and welcoming.
Take a slow,
Quiet breath in through your nose.
And let it fall away all on its own.
Again,
Breathing in softness.
And breathing out,
Sinking a little deeper into the bed.
There's no need to control the breath.
Just let it slow down by itself.
Like the tide going out.
With every breath out,
Feel yourself growing heavier.
BOMBER more still.
And if your mind is still busy,
That's okay.
Each time you notice a thought.
Gently return to the feeling of the breath leaving the body.
Let your attention rest at the very top of your head.
And let it soften.
Let your forehead smooth.
The space between your eyebrows melt.
Your eyes grow heavy Your jaw release and your tongue rests soft in your mouth.
Let the softness pour slowly down through your neck.
And your throat.
Releasing any holding there.
Your shoulders melting down into the bed.
Your upper arms.
Your elbows.
Your forearms.
All the way to your hands and fingertips,
Completely still.
Feel your chest rise and fall on its own.
Your belly soft and warm your whole back heavy and supported.
Let your hips release.
The thighs grow heavy.
Your knees soften.
Your lower legs.
Your ankles.
And your feet completely at rest.
Now imagine with every each breath out.
That you think a little deeper.
As if the bed is gently holding you.
Drawing you down into rest.
A soft,
Warm heaviness spreads through your whole body now.
From the ground of your head all the way.
Down to your toes.
Nothing to hold on to.
Nothing to carry.
Just this quiet,
Heavy stillness.
Simply float here.
In the quiet.
Carried by the slow rhythm of your breath.
A thought drifts by.
Let it pass like a cloud.
Nothing to follow.
Nothing to solve.
Just breathing.
And softening.
And letting go.
A little more.
With each breath.
And softer.
Gently drifting down.
Into sleep.
