Welcome.
To your nervous system research.
This meditation is an invitation to step away.
From your day.
And begin the journey towards a deep and restful sleep.
For the next while there's nowhere you need to go.
Know where you need to be.
Nothing you need to accomplish.
The day has already happened.
Whatever remains unfinished can stay that way.
Anything that needs your attention.
I can now wait until tomorrow.
For now.
You can rest.
.
.
.
.
.
Allow yourself to settle.
Into the surface beneath you.
.
.
.
.
.
Adjusting your body.
Until you are comfortable.
Allow your arms to be heavy either beside you or on your body.
Or wherever it feels the best.
Allow your legs to become heavy.
In your head.
And if you haven't already.
Closing down the eyes.
We'll take a slow gentle breath in through the nose.
And out through the mouth.
And doing this again,
Breathing in through the nose.
And down through the mouth.
This time a little bit slower,
Allowing that breath in to be nourishing.
And a long,
Easy,
Unhurried breath out.
Letting go of the day that has been.
There's no need to force.
Your breathing is perfect exactly how it is.
Allow yourself.
To simply be here.
Listening.
Breathing.
Resting.
Let go of any expectations.
Begin to notice the simple sensation of your body being fully supported by the bed.
Feel the weight of your head on the pillow.
The weight of your shoulders.
You're back.
You're hit.
Your legs.
And your feet.
Notice all the places where your body meets the bed beneath you.
Recognize.
That you don't need to hold yourself up.
The bird is supporting you.
Gravity is holding you.
Surrender the weight of your body.
The weight of your world.
And allow yourself.
To sing.
To fully surrender.
Into the bed.
As your body begins.
To become more still.
Allow the breath.
Find its own natural rhythm.
No need to control or force You don't need to count.
Just notice.
The breath in.
And then breath out.
Perhaps you notice the subtle rising and falling of the breath.
In the body.
With every exhalation.
Letting go of a little bit more of the day that has been.
Throughout the day.
Your nervous system has been listening.
And taking in everything around you.
Every thought,
Every conversation.
Every movement,
Every noise.
Every responsibility and uncertainty.
All of these signals move through your world.
And your body has been responding,
Adjusting.
Protecting,
Anticipating.
We don't even really.
.
.
Consciously know what is happening.
Your nervous system has been working for you.
Now we're going to send it a conscious message.
A day is over.
The work is done.
Weak and softened.
We are safe.
We can rest.
Take another gentle breath in.
And as you breathe out,
Imagine the outside world.
Becoming even quieter.
The conversations of the day are fading.
The plans fading.
All the things we did or didn't do.
Fading.
Tomorrow hasn't arrived.
Yesterday is already gone.
We're here in the present.
Only this moment exists.
This breath this body.
This bed.
Bringing your awareness now.
The crown of your head.
Simply notice.
Notice the scalp notice your hair.
Notice your forehead.
Soften the forehead.
Release the tiny muscles between the brows.
Let the space around your eyes soften.
Eyes become heavy.
That have been taking in the day.
Day long.
Allow them to rest.
Feel the weight of your eyelids.
So.
.
.
Too.
Bring awareness to your cheeks.
Your mouth.
Your jaw.
Notice if your teeth are touching.
Soften the jaw.
Allow there to be space between the teeth.
Allow the tongue to become heavy.
Remove it from the top of the mouth.
Relax the tongue.
Relax the throat.
There's nothing that needs to be said.
The whole face.
Soften.
Bring that softness into the neck.
The front of the neck.
The sides.
Back of the neck.
Allow the softness to move into your shoulders.
Notice whether the shoulders are still carrying anything from the day.
Tension.
Responsibility.
Maybe there's something we cannot even name.
You don't need to think about it.
Or try to identify.
Use the breath now and as you breathe out Let go of whatever you're holding in the shoulders.
Allow them to be heavy.
Allow them to be softer.
Let the bed fully receive the weight of the shoulders.
Bring awareness down through your right arm.
Your upper arm.
Your elbow.
Four arms.
Breathe.
Palm of the hand.
Fingers.
Allow the entire right arm.
To become heavy.
Nothing to hold.
Nothing to carry nothing to reach for And now the left arm.
Upper arm.
Elbow.
Forearm.
Rest.
Palm.
Have fun!
Fingers.
Feel the entire left arm.
Becoming heavy.
Heavy.
And still.
Both arms.
Are completely supported.
Now bring your awareness to the centre of your chest.
Notice the subtle movement as you breathe.
Perhaps you're even aware of your heartbeat.
There's no need to change anything.
Simply notice.
At your body.
Has continued to breathe.
Circulate.
Regulate.
And work exactly how it should.
Throughout your entire day.
Your body.
Operates intelligently.
Beneath the conscious thought.
You don't have to tell your heart how to beat.
You don't have to remind your lungs how to breathe.
Your deeper body knows.
Allow it to process.
Without your interruptions.
Allow yourself to rest in the knowing that your body is.
Is working.
Your body knows how to move towards sleep.
Your body knows how to repair.
Your body knows how to restore.
We simply set up the conditions.
So I could sleep.
Can find you.
Bring your awareness now to your abdomen.
Soften the belly.
Let it gently rise with the breath.
And full with the breath.
Gently breathing into the space.
And letting go as you breathe out.
Perhaps you can imagine that with every exhale We're creating a little more space inside of you.
More space.
More softness.
More ease.
Softening in the belly.
Feel and notice the lower back.
Allow the muscles on either side of your spine.
To soften.
Let the pelvis be heavy.
Let the hips melt into the bed.
Your entire center of your body.
Is supported.
His hell.
Is safe enough to soften.
Move your awareness now to your right leg.
Your right thigh.
Your right knee.
Your right calf.
Ankle you.
The sole of the right foot.
The top of the foot.
Your toes.
Feel the entire right leg become heavy.
Now move your awareness into your left leg.
Your thigh.
Your knee.
Home.
Ankle heal.
Song.
I tell you.
And the whole left leg is resting.
Both legs are heavy.
Both of your feet are relaxed.
There's nothing left to do.
Now sense your entire body.
At once.
From the crown of your head.
To the tips of your toes.
The whole body.
Breathing Breathing.
Support it.
Notice if the boundaries of the body begin to feel slightly softer.
Blurring the distinction between you and me.
And the bed beneath you.
You're simply resting here.
Held by gravity.
Held by the earth.
Hell.
In this moment.
Now we move a little deeper.
Bringing your attention back to the breathing.
Notice your exhale.
It is in this exhale.
And we let go The body already knows this movement.
Inhale,
We receive.
And exhale,
We let go.
Receive.
And let go You've been doing this since the moment you entered this life.
This is nothing new.
You're simply remembering with each exhale.
Your nervous system is receiving.
A quiet message.
You are safe.
You can rest.
You are safe.
You can rest Nothing is required of you this moment.
You are safe.
You can rest if thoughts appear let them.
You do not need to empty the mind.
You do not need to follow every thought that appears.
Allow each thought to pass.
As though it were a shooting star in the night sky.
Period.
Moving.
And disappearing.
Doesn't mean they're not important.
It means that we don't need to focus on them.
Allow them to continue to simply pass through.
Perhaps the mind remembers.
Something from earlier today.
Let it pause.
Perhaps you're beginning to plan tomorrow.
Let it pass.
Tell yourself.
Not now.
Tomorrow will come.
When it comes.
For now.
You are safe.
You can rest feel the breath moving through the body Notice how little effort is required.
Your body already understands.
The pace has changed.
The world is quieter.
There's no need to respond.
No need to monitor.
The systems within you.
Begin to soften and move towards restoration.
Imagine a warm wave.
Beginning at the crown of your head.
Not a bright light I need to concentrate.
Simply a sensation of warmth.
Or happiness.
Or A's.
Allow it to move through the forehead.
Around the eyes.
Cheeks,
The jaw.
Down the neck.
Across the shoulders.
Wherever this wave travels,
The body receives the same message.
You can let go now moving down both arms.
.
.
.
.
.
Help us.
Palms all the way into the very tip of the fingertips.
Moving through the chest.
The ribs.
The upper back.
The abdomen.
The lower back.
The pelvis,
The hips.
Moving through both thighs,
Both knees.
Both calves.
Both ankles.
And finally.
.
.
Both feet.
Into the whole body.
Is resting.
Inside this quiet field of ease.
There's an intelligence within your body.
That does not speak in words.
It communicates through rhythm.
Through sensation.
Through breath.
It has been with you.
Your whole life.
Even when you felt disconnected from yourself.
It has been there.
Quietly regulating,
Adapting.
Protecting.
Waiting.
.
.
.
.
.
Right now.
We don't need to instruct this intelligence.
Let the body breathe itself.
Let the heart beat itself.
Let the nervous system reorganize itself.
Let sleep come in its own time.
No need to chase.
And as you listen to the gentle frequencies beneath my voice.
There's nothing you need to consciously do.
Allow the sound to become part of your background.
My voice.
The frequency.
The breath.
Allow them to become the same quiet landscape.
Noticing again the heaviness your body and everything feel heavier now.
Heavier in the arms.
Heavier in the legs.
Heavier in the head Your face is fully relaxed.
Perhaps your breath has become quieter.
Soften.
The thoughts have begun losing their sharp edges.
There's nowhere.
You need to go.
Right here.
Right now.
Is exactly.
Where you need.
To be.
We'll very gently repeat silence.
Within yourself.
I am here.
I am safe.
I am supported.
I can soften I can rest.
I am here.
I am safe.
Him supported.
I can soften.
And now.
And even those words disappear.
No affirmations No instructions.
Just awareness.
Stillness.
Safety.
And if some part of you is still holding on.
That's okay.
We don't force the nervous system into safety.
We invite it.
We create the conditions.
And we allow it to choose its own pace.
Perhaps a part of you is already deeply relaxed.
While another remains watchful.
Vigilant.
They're welcome here.
There's no conflict The vigilant part of you has been trying to protect you.
Do not need to fight it.
You can quietly acknowledge it and thank it for all that it does for you.
Let it know.
That's done enough for today.
You have done enough for today.
You can rest now.
Feeling the space around your heart the gentle rise and fall of the chest.
Imagine the space becoming wider.
Quieter more.
Nothing entering nothing leaving.
Simply space.
And beneath all the noise.
Beneath all the stories.
The wrongs.
Responsibility there is something quieter something that it does.
It doesn't need to be rushed.
Doesn't need to prove itself.
Something that's always been here.
The silent awareness beneath experience.
Rest there.
You may begin to notice that my voice feels further away now.
There's no need to continue listening consciously.
You can do it lose track of the words.
Move in and out of awareness.
You can sleep.
You have permission.
To stop consciously listening.
Permission to drift.
Permission.
To sleep.
The day is over.
Your body is safe here.
Your breath is soft.
Bed is supporting you.
The night asks nothing of you.
Allow your body to sink a little deeper.
Into quiet.
Into stillness.
Down.
Into rest.
.
.
.
.
.
And letting go.
Breathing in.
And letting go is nowhere else to be.
Nothing else to do All right.
As the body becomes heavy.
The mind becomes quiet.
Become soft.
As you move towards sleep.
Through surrender.
You are safe.
Until they go.
Safe.
Rest.
Safe.
To sleep.
Taper into stillness.
Deeper into silence.
Deeper to sleep.
Your body knows the way.
Rest now.
