Welcome to Pause with Anya.
A few quiet minutes to pause,
Breathe and come back to yourself.
Will gently quiet the busy mind.
Empty out the day.
And let sleep come to meet you.
Let's begin.
Lie down and let yourself be completely supported.
Your head heavy on the pillow.
Your whole body is sinking into the bed.
And let your eyes gently close.
The day's over now.
Everything that happened.
Everything left undone,
It can all wait until morning.
Tonight,
There's only rest.
If your mind is still busy,
That's completely okay.
We're going to let it wind down slowly.
All on its own.
Breathe in softly through your nose.
And let it fall away slowly.
Through your mouth.
There's nothing to control.
Just let each breath grow a little slower.
A little more quieter than the last.
With every breath out,
Feel yourself sinking a little deeper into the bed.
Heavier.
Warmer.
And more still.
Let your breath become like slow quiet waves in and out.
And out.
Carrying you gently towards sleep.
The mind often gets busy at night,
Replaying the day.
Rehearsing tomorrow.
If that's happening,
Know that it is completely normal.
And that you don't have to follow it.
Imagine your thoughts as words written gently on a misted window.
And with each slow breath out.
One by one.
They quietly fade away.
There's nothing you need to decide tonight.
No problem you need to solve in the dark.
The morning will be a far better time for all of it.
Each time a thought appears?
Simply notice it.
And let it soften.
Let it drift off.
And return to the quiet weight of your body in the bed.
Your mind is slowly emptying now,
Like a room where the lights are being dimmed.
One by one.
Picture a snow globe that's been shaken,
Full of swirling flakes.
And now it's set down perfectly still.
And slowly,
Softly,
Everything begins to settle.
Let your thoughts settle in just the same way.
Drifting down.
Growing still.
Until your mind is clear.
And quiet.
Nothing to hold on to.
A thing to chase.
Just this soft,
Settling quiet.
Now simply rest here.
In the stillness.
By the slow rhythm of your breath.
If any thought remains.
Let it fade like the last light at the end of the day.
Just breathing.
Slow.
And deep.
Your mind still.
Your body heavy.
Drifting.
Gently.
Into sleep.
