Welcome.
This is your time to rest.
Receive.
And surrender to sleep.
Tonight you have full permission to rest.
To let everything go.
There is nowhere you need to be.
Nothing else you need to do.
Or soul.
Or plan.
Settle into a comfortable position.
One that you might normally fall asleep in.
It can be on your side.
Your back.
Or your stomach.
Let the body be completely supported.
Perhaps you are lying beneath soft blankets.
Your body already beginning to understand.
That it is time to drift off to sleep.
Take a deep inhale through the nose.
Breathing in rest.
And a gentle breath out,
Exhaling the weight of the day.
Again,
Breathing in rest.
Exhaling the weight of the day.
There is no effort needed here.
If sleep comes naturally at any point,
You may simply drift into sleep.
There is nothing you need to stay awake for.
Before we settle fully into stillness.
If you are carrying any residual tension from the day.
We'll use a simple relaxation technique to release.
Any last bit attention.
Begin by bringing your awareness to your feet.
Flexing the feet and curling the toes,
Scrunching them.
Feeling the tension gathering.
Inhaling as you hold.
And exhale,
Releasing,
Feeling them soften.
And sing.
And now bring your awareness to your legs.
Squeeze the calf muscles,
Your thighs.
Maybe even pressing the backs of your knees down.
Feel the legs.
Contract it.
Inhaling as you hold.
Exhale,
Completely relax the legs.
Allow them to soften.
Feel the legs become heavy.
Sinking down.
Now bring awareness to your hips and your buttocks.
Squeezing them.
Holding as you inhale.
Exhale,
Release,
Let the hips soften.
Releasing fully,
Sinking down.
Now bring your attention to your belly.
Draw the navel in,
Tightening gently the muscles of the abdomen.
Inhaling and holding.
Exhale,
Let go completely.
Letting the belly soften And now awareness to your hands,
Making fists,
Curling the fingers tightly into the palms.
Feeling the tension in the hands.
Inhaling as you hold.
Exhale,
Let the fingers uncurl.
Let the hands fall open.
And now awareness to both arms and shoulders.
Squeezing the arms towards the sides of the body.
Maybe scrunching the shoulders up a little bit towards the ears.
Inhaling.
Exhale,
Feel the arms become heavy.
Sinking the shoulders,
Dropping down.
Bring awareness to your face.
Scrunching every muscle of the face,
Nose,
The eyes.
Eyebrows.
Gently clenching the jaw.
Inhale as you hold.
And exhale,
Release completely.
Feel the forehead smoothing.
The eyes softening into their sockets.
A jaw falling open.
And the cheeks becoming soft.
And now the whole body.
Contracting the whole body,
Take a deep inhale through the nose as you tense the entire body,
The feet,
Legs,
Belly,
Arms,
Face.
Holding,
Exhale,
Release the whole body at once.
Into the surface below.
Letting tension melt.
And now do that one more time,
Contracting the whole body,
Squeezing the feet,
Legs,
Buttocks,
Arms,
Torso,
Shoulders,
The face.
And then exhale.
Feel the body releasing all that tension.
Tension flowing out of the physical body.
The body becoming heavier.
Nothing left to hold.
You are arriving.
At the doorway of deep rest.
Begin to notice the gentle rhythm of your breath.
Feel the body breathing itself.
Each exhale carrying you further inward.
Further downwards.
As your body softens and your mind begins to quiet.
You might offer yourself a phrase that perhaps your nervous system needs to hear.
It might be.
.
.
I am held gently as I drift into sleep.
I am held gently as I drift into sleep.
And repeat it silently to yourself three times.
And now we will rotate awareness throughout the body.
Letting relaxation flow into each part as you hear it mentioned.
Bring your awareness to the very top of the head.
The crown.
Awareness.
Resting there.
Like a drop of warm light.
On the forehead.
Feel the width of the forehead.
The right temple.
Left temple.
The right eyebrow.
Left eyebrow.
The right eye.
Left eye.
Not sensing both eyes.
Feel the eyes resting softly in their sockets.
The right cheek.
The left cheek.
The nose.
Feel the breath moving gently at the tip of the nose.
The right nostril.
Left nostril.
The upper lip.
Lower lip.
The upper teeth and gums.
The lower teeth and gums.
Inside of the right cheek.
Inside of the left cheek.
And the tongue.
Relaxed fully in the mouth.
The right side of the jaw.
Left side of the jaw.
And the jaw softening.
And releasing.
Sense the whole face.
Completely at rest.
The right ear.
Sensing from the outer ear.
Towards the inner ear.
The left ear.
Sensing from the outer ear.
Towards the inner ear.
And now sensing both ears.
In the back of the head.
Heavy against the pillow.
Sinking deeper.
Sense the whole head.
Relaxing.
The neck.
The front of the throat.
Feel the whole neck releasing.
The right shoulder.
The right upper arm.
Elbow.
Forearm.
Rest.
Right hand.
Right thumb first finger.
Second.
Sir.
Little finger.
Sense the whole right arm.
Happy.
Warm.
The left shoulder.
Upper arm.
Elbow.
Forearm.
Rest.
Left hand.
Bum.
First finger.
Second.
Third.
.
.
Little finger.
And sense the whole left arm.
Heavy.
Warm.
Now sense both arms together.
Completely relaxed.
And let your awareness float to the chest.
Feel it rising and falling.
With each breath.
Effortlessly.
The body breathing itself.
And awareness to the heart center.
A tender place at the center of the chest.
And now the belly.
It's soft.
Gently rising and falling in the lower back Feel it heavy.
And supported.
The upper back.
The whole back.
Sinking.
Surrendering.
The right hip.
Left hip.
Right buttocks.
Left buttock.
In the right thigh.
Back of the right thigh.
Right knee.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Top of the foot.
Right big toe.
Second.
Third.
Forth.
Little toe.
Whole right leg.
Completely relaxed.
And the left thigh.
Back of the left thigh.
Left me.
Lower leg.
Ankle.
Heal.
Sole of the foot.
Left big toe.
Second.
Third.
Forth.
Little toe.
The whole left leg.
Completely relaxed.
Sensing both legs.
Heavy,
Supported.
At ease.
The whole body now.
From the crown of the head.
All the way down.
To the tips of the toes.
Deeply relaxed.
Resting.
Let your awareness come back to your breath.
Feel the natural rhythm.
Breathing in.
Breathing out Imagine now that you were resting near the ocean at dusk.
The sky is painted in soft shades of deep blue.
And fading gold.
The last light of day slowly disappears beyond the horizon.
One by one,
The first stars begin to appear.
In the sky.
The moon slowly rising above the water.
The air is warm and gentle against your skin.
You hear the sounds of waves rolling onto the shore.
Steady.
Calm.
The ocean.
Breathing in.
Breathing out.
Your body begins to follow this rhythm.
With every exhale.
Your body softens a little more.
Releasing anything else you no longer need tonight.
The ocean.
Carries it all away.
Your mind becomes spacious and quiet.
Like the wide open night sky.
Thoughts drifting further apart.
Slower.
Softer.
Less important.
Dissolving into the sound of the waves.
You are safe here.
Held by the night.
Rocked gently by the rhythm of the ocean.
Letting the rhythm lull you into sleep.
With every wave,
Your body grows heavier.
Your mind softer.
Your whole being drifting closer.
And closer towards sleep.
You allow yourself to let go.
Deeper into the softness of your bed.
And the warmth of the blanket.
Deeper into stillness.
Deeper into rest.
Into the nourishing quiet.
And you no longer need to follow the words.
You can simply rest.
Drifting softly.
Peacefully.
Into a deep and nourishing sleep.
Rocked by the sound of the waves.
Thoughts drifting further apart.
Sleep is arriving naturally now.
I am safe.
I am Hell.
I am allowed to rest.
I am allowed to let go.
I am safe to sleep.
I rest deeply now.
So deeply.
I rest deeply now.
So deeply.
The night carries me peacefully into sleep.
