Welcome,
I'm so glad you're here.
In the evenings it's important to slow everything down.
I like to dim the lights,
Put the phone away,
Sip something warm and give myself a few quiet breaths to let the day melt away.
That's the spirit of this meditation.
It's a little ritual of luxury for your nervous system.
We'll find calm through the breath,
Settle into that peace,
Touch a moment of gratitude and end with soft affirmations that invite sleep.
If you drift off at any point,
Wonderful,
That is the end goal anyway.
So let's get comfortable.
Find a comfortable position,
Lying down is perfect but a supported seat is fine too.
Let your jaw soften,
Unclench the hands,
Let the tongue rest heavy and if it helps,
Exhale with a quiet sigh.
Feel the body begin to release.
Alright let's ease into this together,
No rush,
No pressure,
Just you here in this moment.
We'll start by finding that steady calm through the breath,
Letting each inhale bring in a light exhale,
Let go of any tension you've been carrying.
We'll use a simple breath to calm the body,
You'll inhale for 4,
Exhale for 6,
No force,
Just ease.
So if you're ready,
Let's begin,
Inhale 2,
3,
4 and exhale 2,
3,
4,
5,
6,
Let's do that again,
Inhale 2,
3,
4 and exhale 2,
3,
4,
5,
6 and again,
Inhale 2,
3,
4 and exhale 2,
3,
4,
5,
6.
Now continue on,
Just ride that rhythm of your own breath for a little while longer.
Let the exhale be a little longer than the inhale,
It's like a gentle tide drawing you toward rest.
If counting fades,
That's fine,
Stay with the feeling of air moving in and out,
Slower and softer.
This is your time,
So luxuriate in it,
Soft,
Unhurried and deeply comfortable.
Now let's settle into this calm,
Letting the body find its natural ease.
Gently bring your awareness to your body,
Moving through it slowly like a warm,
Soft wave.
Notice any sensations,
Pressure,
Warmth,
Tingling or simply the feeling of presence.
Without judging or naming them,
Just allow your awareness to flow soft and curious.
So start at the crown of your head,
Feel the tiny muscles around your scalp ease.
Your forehead smoothing,
Eyes gently heavy,
Lids softening.
Cheeks relax,
Jaw unclenches,
Tongue resting comfortably,
Throat open easy.
Shoulders drop naturally,
Melting away any tension,
Arms heavy and loose,
Hands warm,
Fingers soft and still.
Chest rising and falling with each breath,
Like gentle waves,
Breath flowing quietly in and out.
Belly soft,
Noticing the slight expansion and release.
Back broad,
Resting fully against the support beneath you.
Hips opening,
Releasing,
Letting go of weight.
Thighs softening,
Knees relaxed,
Calves letting go,
Ankles loose,
Feet grounding into the surface,
Toes heavy and resting.
Now imagine a gentle warmth,
Like sunlight,
Flowing from the crown of your head down through your body,
Moving slowly over each part,
Over your face,
Shoulders,
Arms,
Torso,
Legs and feet.
Carrying ease and calm wherever it passes.
Feel the subtle rhythm of your breathing,
The weight of your body fully supported,
The simple presence of this moment.
Let your awareness rest here like a soft,
Quiet ocean washing over every part of you.
If thoughts arrive,
Greet them kindly and watch them pass.
Like lights drifting by a window at night.
You don't have to follow,
You can stay.
Now bring to mind one small moment from today you're grateful for.
It could be a kindness,
A laugh,
A patch of sky,
A quiet minute to yourself.
Perhaps it's this exact moment.
Whatever it is,
See it,
Feel it,
And whisper a simple thank you.
Let that thank you spread through your chest like warm light,
Filling the ribs,
The belly,
The whole body,
And rest in that glow for a few more breaths.
Now carrying that warmth and gratitude with you,
Allow your body to sink even deeper into rest.
Notice your breath slowing,
Your mind softening,
Thoughts drifting aside.
With each exhale,
Feel yourself letting go that little bit more.
And when you're ready,
Repeat silently or aloud if you wish,
Letting each line settle naturally between breaths.
I release the day I am safe to rest.
My body knows how to soften and unwind.
I let go of what I cannot carry into the night.
And peace surrounds me and I welcome it.
I surrender to deep,
Restoring sleep.
If you're already drifting,
Allow yourself to go,
Sinking deeper into the calm.
If you're still awake,
Stay right here in the quiet,
Letting the stillness cradle you.
There is nowhere else to be and nothing else to do,
Just this gentle,
Safe moment.
Feel your body supported,
Your breath steady,
Your mind softened.
May your night be soft,
Like a gentle blanket wrapping you in ease.
May your rest be deep,
Restoring every part of you.
Sleep well and awaken renewed.
Good night.
