If you've woken early or in the middle of the night,
This meditation is here to support you,
To allow you to rest.
Becoming aware of the bed beneath you,
Supporting you,
Holding you.
You might notice a gentle weight of the duvet resting over you,
Almost like it's holding you softly.
If your mind wanders,
That's completely natural.
When you notice it's wandered,
Gently guide your awareness back to my voice.
There's nothing for you to hold up right now,
And there's nothing you need to carry.
Allow yourself to be supported,
Supported by the bed.
When you're ready,
Allowing a slow,
Easy breath to come in through the nose,
And a longer,
Slower breath out through the mouth.
And again,
Breathing in,
And allowing the exhale to lengthen.
Again,
In through the nose,
And slowly out through the mouth.
Maybe making a small O shape with the lips,
As though you're blowing out a candle.
Longer exhales signal safety to the body.
They allow your nervous system to know that in this moment,
You are safe.
As you continue in a way that feels comfortable,
Maybe you notice the body sinking a little deeper down,
Softening and letting go.
If thoughts begin to appear,
Perhaps imagine them like notifications on a phone.
Messages arriving.
There's no need for you to open or respond to them.
Allow them to be there while you rest,
And focus on my words.
If it feels comfortable,
Bring in awareness to the heart space at the center of the chest.
Perhaps place in hand at the heart center,
Feeling the gentle rise and fall of your breath here.
It's as if each inhale creates space,
And each exhale,
Something within softens.
A quiet,
Steady place within you.
In this moment,
There's nowhere you need to go.
Nothing you need to solve.
Nothing you need to figure out.
This moment is for resting.
For being.
You might notice yourself drifting.
Resting.
And sleep can come if it wants to.
And if not,
Your body is resting in this soft,
Open space.
Drifting deeper.
Letting go.
There's nothing more you need.
