Welcome.
You can begin by settling into a comfortable position lying down.
Let the body be supported by the surface beneath you.
There is nothing you need to do.
Nothing you need to fix.
Nothing you need to stay aware of.
This practice is designed to support rest and sleep.
If you fall asleep at any point,
That is not a mistake.
That is the practice working.
You do not need to listen closely.
You do not need to follow every word.
If your attention drifts,
Allow it.
A voice will guide you for a short while,
And then it will fade.
The sound you will hear will continue through the night,
Supporting your nervous system while you sleep.
Before we begin,
Make any small adjustments you need.
Shift.
Stretch.
Find ease.
Taking a moment to take a big,
Deep inhale through your mouth.
Holding at the top.
Exhaling out your mouth.
Letting go.
When you're ready,
Allow the body to become still.
Stillness does not need to be forced.
It can arrive naturally.
Taking another moment to take a big,
Deep inhale.
Holding.
Exhaling out of your mouth.
Letting go.
Feel the weight of your body being held.
The bed,
The floor,
The surface beneath you is doing the work of support.
You don't need to hold yourself up anymore.
Notice how it fails to be supportive.
Begin to notice your breath.
Not changing it.
Not dethoning it.
Simply noticing.
The body already knows how to breathe.
You don't need to guide it.
As you notice the breath,
You may become aware of the exhale softening on its own.
Taking a moment to notice the inhale.
The exhale.
And the exhale.
There is nowhere you need to go.
Nothing you need to control.
Each breath is an invitation to rest a little more.
If you feel safe,
I invite you to bring your attention to your forehead.
Notice any sensation there,
Or the absence of sensation.
Awareness moves to the eyes.
The muscles around the eyes can soften.
The cheeks.
The jaw.
Allow the jaw to rest.
The tongue heavy in the mouth.
Awareness moves to the throat.
The front of the neck.
Nothing to do here.
The chest.
Notice the gentle movement of breath.
The belly.
Allow it to rise and fall naturally.
The pelvis and hips.
Heavy,
Supported.
The right leg.
The thigh.
The knee.
The calf.
The foot.
The left leg.
Knee.
Both legs resting.
No effort required.
Awareness moves to the right arm.
The shoulder.
The upper arm.
The forearm.
The forearm.
The left arm.
Upper arm.
Elbow.
Elbow.
Both arms resting by your sides.
Or wherever they feel most comfortable.
Hands relaxed.
Fingers soft.
Now bring awareness to the back of the head.
The skull resting into support.
The neck.
The shoulders.
Allow them to drop.
The upper back.
The mid back.
The lower back.
The back of the pelvis.
The back of the legs.
The heels.
The toes.
Your entire body is being held.
You are supported from head to toe.
Notice the steady contact between your body.
And the surface beneath you.
You are held.
You are supported.
Your body can rest deeply.
While still maintaining a sense of safety.
Nothing is required of you tonight.
No decisions.
No vigilance.
Your nervous system knows how to protect you while you sleep.
Thoughts may come and go.
You do not need to engage with them.
They can pass like the background noise.
Like distant sounds that don't require your attention.
If the mind wanders.
That is okay.
If sleep comes.
Allow it.
You do not need to stay awake for this practice to work.
In a moment my voice will begin to fade.
The sound you will hear will remain steady and consistent throughout the night.
You do not need to listen to it.
It is simply there to support your nervous system as you rest and sleep.
Allow yourself to drift now.
Resting.
Supported.
Thank you.
