Welcome,
I'm so glad you're here tonight.
This is your time to slow down,
Soften and settle.
Allow yourself to leave the day behind and just be present in this quiet moment.
Find a position that feels supportive and comfortable.
Lying down is ideal,
But sitting with your back supported works too.
Feel the surface beneath you,
Holding your weight.
Let your hands rest lightly,
Your shoulders drop,
Your jaw unclench and your eyes soften.
Take a deep,
Easy breath in and a long,
Gentle exhale out.
Let the body begin to relax.
Now let's start with some gentle breath awareness.
Just bring your attention to your breath and notice its natural rhythm,
There's no need to change it yet.
Simply follow it,
Listen to it and feel it moving through you.
Now when you're ready,
Let's take a few deeper breaths together.
Your inhale to the count of 4 and exhale to the count of 6.
With each inhale,
I want you to imagine drawing in calm,
Ease and light and then with each exhale,
Let go of tension,
Worry or any thoughts that no longer serve you.
If your mind wanders,
That's perfectly fine,
Just notice and gently return your attention to the breath,
Soft and effortless.
So let's begin.
Inhale 2,
3,
4 and exhale 2,
3,
4,
5,
6.
And inhale 2,
3,
4 and exhale 2,
3,
4,
5,
6 and again inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6.
Now keep flowing with this gentle rhythm for a few more breaths and picture each inhale as a wave of calm spreading through your body and picture each exhale carrying away fatigue,
Stress and tightness,
Leaving space for ease and stillness.
Feel the breath connecting head to toes,
Moving through every part of you,
Bringing a sense of calm to your body and quiet to your mind.
Now let's begin to visualize.
Picture yourself under a calm starlit night sky.
The moon hangs gently above,
It's light soft,
Soothing and warm.
Feel that moonlight spill over the top of your head like a gentle caress,
Relaxing the tiny muscles of your scalp.
Allow it to flow down your forehead,
Smoothing away any tension.
Let your eyes soften,
Your cheeks relax and your jaw unclench.
The light moves down your neck and across your shoulders,
Loosening and melting away any tightness.
Feel it travel down your arms,
Filling your hands and fingertips with warmth,
Calm and ease.
Now bring the moonlight into your chest and back.
Feel it expanding your ribcage,
Easing every breath,
Softening your heart space.
Let it flow into your belly,
Dissolving tension and creating space for ease and comfort.
Allow the light to spill down through your hips,
Thighs,
Knees and calves.
Feel your legs becoming heavy,
Supported,
Completely at rest.
Let the moonlight reach your ankles and feet,
Grounding you into comfort and calm.
If you notice any tightness or holding anywhere,
Imagine the moonlight gathering it up,
Gently dissolving it and leaving only warmth,
Softness and ease behind.
Now picture the moonlight as a gentle pulsing wave,
Moving slowly through your body with each breath.
Inhale calm and serenity,
Exhale tension and worry.
Let this rhythm guide you deeper into stillness.
Feel the entire body glowing softly in the moonlight,
Completely relaxed,
Supported and ready to rest.
Notice the quiet,
The gentle flow of your breath and the sensation of complete calm washing over you from head to toe.
Indulge yourself for the next few moments in this feeling.
Now I'd like you to think of one simple thing that felt gentle or kind today.
It might be a smile,
A peaceful moment or simply being present here and now.
Let this memory rest like a soft lantern in your chest,
Glowing warmth through your body.
Feel the quiet around you,
Soft and embracing.
Notice how your body sinks deeper into the surface beneath you,
Supported in every part.
Imagine a gentle night breeze brushing over your skin,
Carrying away any lingering thoughts or tension.
Let it move from head to toe,
Slow and steady,
Until nothing remains but ease.
Now picture yourself floating in a calm dark pool,
The water warm and safe.
Each ripple moves through you,
Rocking you gently.
There is nothing to do,
Nowhere to be,
Only this sensation of complete stillness.
Notice the rise and fall of your chest,
The steady rhythm of your breath.
The world beyond this space fades softly.
Sounds,
Lights and worries drift further and further away,
Leaving only quiet,
Warmth and weightlessness.
Allow yourself to melt into this calm,
Letting your body and mind become one with the night.
Drift wherever your rest wants to take you.
Sleep now arrives,
Slow,
Deep and unhurried.
May your night be peaceful,
Your rest deep and your dreams soothing.
Good night.
