Hi and welcome.
This is your time to unwind,
To release the day that has been and prepare your body and mind for deep rest.
You have done enough for today.
Whatever unfolded,
The things that went well and the ones that didn't,
Can now be placed gently down.
The day doesn't need to be fixed or replayed.
It can simply end.
Every night gives us a quiet invitation to return to stillness,
To soften into the arms of rest and to remember that nothing more is needed right now.
So,
Find a comfortable position,
Lying down if possible.
Let your arms rest by your sides,
Palms open.
Close your eyes and take a slow,
Deep breath in and a long,
Gentle exhale out.
Let yourself arrive here now.
This is your time to rest.
Begin by bringing your attention to the crown of your head.
Notice any sensations,
Warmth,
Coolness,
Tingling or simply a quiet stillness.
There's nothing to change,
Only to feel.
Now let your awareness move down across your forehead.
Soften the small muscles around your eyes.
Let your jaw loosen,
Your tongue rest lightly in your mouth.
Unclench,
Unhold.
Feel the breath moving gently through your throat and neck.
Allow your shoulders to drop,
Releasing any weight they carried through the day.
Each exhale can melt away a little more effort.
Now,
Bring your attention to your arms,
From shoulders to elbows,
Wrists to palms.
Your hands,
Which may have done so much today,
Can rest now.
Let them be warm,
Heavy and still.
Now move down to your chest.
Notice the steady rhythm of your breath,
Expanding and releasing.
Your chest rises and falls like gentle waves against the shore.
With every breath out,
Feel yourself softening further.
Now shift your attention to your abdomen,
The center of your breath.
Notice how it moves effortlessly,
Without you needing to control it.
Trust your breath to carry you,
In and out,
Again and again.
Bring your awareness now to the lower back and hips.
These are places that hold tension and stories.
Let them know they can let go.
Feel the surface beneath you fully supporting your weight.
You are being held.
Now,
Slowly move your awareness through your thighs,
Knees,
Calves,
Down to your ankles,
Your feet,
Your toes.
Feel the gentle heaviness of your legs,
Grounding you deeper into stillness.
From head to toe,
Your whole body is now relaxed.
Let it be heavy,
At ease and completely supported.
Nothing to do,
Nowhere to go,
Just rest.
Imagine a soft,
Warm light beginning at the center of your chest.
It glows gently,
Spreading warmth through your body.
With each inhale,
It glows brighter.
And with each exhale,
It expands outward,
Down to your arms,
Across your chest,
Through your belly and legs.
Until you are surrounded by this soft,
Golden light.
This light is calm,
Steady and safe.
It holds you the way the night sky holds the stars.
Feel yourself resting in that light.
As you breathe,
Feel the day dissolving,
The conversations,
The tasks,
The worries,
Fading gently into distance.
All that remains is this soft,
Steady rhythm of breath and light.
You are safe,
You are home,
You are allowed to rest.
Your body knows how to rest.
Your heart knows how to return to peace.
There's nothing more to do,
Only to be.
Let yourself drift gently into sleep,
Carried by breath,
By warmth,
By stillness.
Thank you for ending your day with me.
May your night be peaceful,
Your dreams kind and your heart at ease.
