If you've woken from a nightmare and your body feels activated,
I am here with you.
And now you're here in this room,
In your bed,
In this moment.
You don't need to fall asleep right now.
This is a gentle return to safety.
I invite you to be aware of your bedding,
Of the mattress beneath you,
And the temperature of the air on your skin,
Like a soft,
Consistent blanket.
And if it feels okay,
Soften your jaw just a small bit.
Allow the tongue to rest and the body to sink,
Even one percent.
No big effort,
Just a small signal to the body that this moment is different now.
The dream is over.
You return to the bed supporting you.
The warmth of your body and the steady blanket of sound.
If you like,
Place one hand over your heart's center,
At the center of the chest,
Or on your stomach.
Feel the pressure of your palm and the warmth.
And as you breathe,
Imagine that each exhale lets your body settle a little more into the support beneath you.
Take a slow breath in and a slightly longer breath out.
Again,
Breathing in as if you're sighing the dream away.
I invite you to repeat,
May I feel safe.
The dream has passed.
I can soften and I can rest.
Let the same be your anchor.
Let your breath be simple.
Let your body be heavy.
If thoughts come,
That's okay.
Return to the warmth of your hands,
The feeling of your bed,
And the steady blanket of sound.
You don't need to fall asleep.
You may invite floating,
Drifting,
Resting.
Stay with the steady sound.
And let your system remember to soften.
Drifting deeper and deeper.
Slow.
Each breath making you more comfortable and more relaxed.
Whole body getting heavier,
Comfortably heavier.
Almost as though you're sinking down into the sheer comfort.
Each breath relaxes you more.
You are safe.
You are held.
Drifting deeper and deeper.
Drifting deeper and deeper into stillness.
