Welcome to pause with Anya.
A few quiet minutes to pause,
Breathe.
And come back to yourself.
Tonight we're going to slow everything right down and gently descend,
Step by step.
Into the quiet of sleep.
Let's begin.
Lie down and let yourself be completely supported.
Head heavy.
On the pillow.
The whole weight of your body sinking into the bed.
Let your eyes.
Gently close.
The day is behind you now.
There's nothing left to do tonight,
But let go.
Little by little.
And sing softly.
Towards sleep.
Give yourself full permission to drift.
Wherever this takes you,
You can simply follow.
Take a slow,
Quiet breath in through your nose.
And let it fall away softly through your mouth.
There's nothing to control.
Just let each breath grow slower.
And quieter than the one before.
With every breath out,
Feel yourself settling a little deeper,
Heavier.
And more still.
Now imagine in your mind a soft and gentle staircase.
Just a few wide easy steps leading down into a place of deep warm rest.
There's nothing to fear here.
Each step down takes you somewhere calmer.
And safer.
And more still.
In a moment,
We will begin to go down.
One slow step at a time.
With each step and each breath out,
You will sink twice as deep into relaxation.
We begin at the top.
Taking the first soft step down,
Feeling your body grow heavier.
Night.
Sinking a little deeper.
Your shoulders melting.
Your breath slowing.
Eight,
Down another soft step.
Warmth spreading through your arms and your hands.
Seven.
Deeper still.
Your mind going quiet.
Your thoughts drifting further away.
Six.
Heavier.
And softer with every step down.
Five.
Halfway down now.
Sinking gently into the warmth and the quiet.
Four.
So relaxed.
So heavy.
Has nothing.
To hold.
Nothing to do.
Me.
Deeper.
Softer.
Drifting further from the day with each slow breath.
Too.
Nearly there now.
Keep your whole body warm.
And heavy and still.
One,
The very last soft step.
Sinking all the way down into deep,
Quiet rest.
Here,
At the bottom of the stairs,
There's only quiet.
And warmth.
And rest.
Simply stay here.
Carried by the slow rhythm of your breath.
Sinking deeper with each one of them.
If a thought drifts by.
Had it flowed away into the night.
Nothing to follow.
Nothing to solve.
Slowly.
And softly.
Sinking gently.
And to sleep.
