Welcome.
There's nowhere you need to go.
Nothing you need to do.
And nothing you need to fix.
This is a time set aside for rest.
For unwinding.
For letting your nervous system remember that it is safe to soften now.
If you haven't already,
Allow your body to find a comfortable position.
Let yourself be held by the surface beneath you.
And when it feels right,
Gently close your eyes.
Begin to take a slow breath in through the nose.
And a soft sigh out through the mouth.
Again,
Breathing in.
And letting the breath fall away.
You don't need to breathe in any special way.
Just notice the rhythm your body already knows.
Begin by bringing your awareness to the weight of your body.
Notice where you feel supported.
The back of your head.
Your shoulders.
Your hips.
Your legs.
Imagine the ground beneath you receiving your weight effortlessly.
As if you're being gently cradled.
With every exhale,
Allow your body to sink a little more.
Like warm wax slowly melting.
Now bring your attention to your jaw.
Just notice if you're holding anything there.
And without forcing,
Invite the jaw to soften.
Teeth gently parting.
Tongue resting heavy in the mouth.
Let that softness spread into your cheeks.
Your eyes.
Your forehead.
Your brow smooths.
Your eyes rest back in their sockets.
And there is nothing you need to watch for anymore.
Bringing your awareness to your neck and shoulders.
And so often carrying the weight of the day.
And as you breathe out,
Imagine the shoulders sliding down your back.
Letting go.
Releasing effort.
Releasing responsibility.
You don't need to carry today into the night.
Just let it go.
Feel your breath move gently through your chest and your belly.
Notice the rise and the fall.
If thoughts drift in,
That's okay.
You don't need to push them away.
Just imagine them like clouds passing slowly across a wide sky.
You don't need to follow them.
Just let them move on.
Each breath out brings you deeper into stillness.
And now bring your awareness to your heart space.
Noticing any sensation there.
Warmth.
Tightness.
Or ease.
Whatever you find is welcome.
And imagine the heart being wrapped in a soft,
Warm blanket.
Held.
Protected.
At rest.
And silently remind yourself,
In this moment,
I am safe.
I am allowed to rest.
Absolutely nothing is required of me right now.
And let those words land somewhere deeper than thought.
Allow your awareness to travel down through the body.
Into the belly.
The hips.
The thighs.
Each area becoming heavier.
Looser.
Deeper.
More relaxed.
Down through the knees.
The calves.
The ankles.
All the way to the feet.
Even the smallest muscles letting go.
And your whole body now moving towards sleep.
In its own perfect timing.
If the mind begins to drift,
That's a sign your nervous system is settling.
You don't need to stay alert.
You don't need to listen closely.
Just let my voice be a gentle guide in the background as you rest.
Imagine yourself floating in a warm,
Dark water.
Fully supported.
Nothing pulling at you.
Nothing to hold on to.
And just drifting.
And drifting.
From here,
There's nothing more to do.
Sleep will come when it's ready.
Your body knows how.
If you're still awake,
Simply keep resting in the sensation of being held.
Soft.
Safe.
And deeply supported.
I'll leave you here to drift gently into sleep.
Good night.
