This meditation is designed to help your body unwind from the day,
Especially the parts of you that have been holding,
Responding or staying switched on for too long.
Tonight we'll be working with the lower belly and hips,
The place where effort often gathers without us realising.
There's nothing to visualise or achieve,
Just a gentle invitation to let your system soften and settle.
If at any point you drift,
That's perfect,
If you fall asleep that's even better.
Let this be a time where your body gets to rest before your mind does.
I now invite you to get comfortable,
Pause if you need and once you're ready,
Lying down in a comfortable position,
Let's start the meditation.
Let your body settle into the surface beneath you.
Feel where you are supported by the mattress.
Feel where you no longer need to hold yourself upright.
There is nowhere to go tonight,
Nothing waiting for your response.
Now I want you to focus in on your sacral centre,
The place in your lower belly,
That steady source of life force.
It has worked all day and tonight it rests.
Bring attention gently to your lower abdomen,
Just below the navel.
Without effort,
Allow your breath to reach this space.
Not pushing,
Not directing,
Simply noticing.
As you exhale,
Imagine warmth spreading through your pelvis.
A soft,
Amber glow,
Low,
Steady,
Calm.
This is not energy that needs to move,
This is energy that is allowed to settle.
Throughout your day,
Your sacral responded to the questions,
To the needs,
To the people,
To the life that was around you.
Some yeses were true and some were simply necessary.
Let your hips soften,
Let your lower back feel held and relaxed,
And feel your belly becoming heavy.
This is a safe place to rest,
Your body knows when it's allowed to stop.
Your nervous system recognises this state.
Nothing is required from you now.
If any sensation arises,
A warmth,
A pulsing or heaviness,
I give you permission to let it be.
Your sacral is finding its natural rhythm again.
Your sacral does not need your mind's help to recharge,
It knows exactly how to replenish itself.
Every breath supports this process,
Every moment of stillness restores balance.
You are not losing momentum by resting,
You are gathering it.
Sleep is where your sacral resets,
Where clarity returns without effort.
Imagine gently unplugging from your day,
Imagine there is a cord at the lower base of your spine and you just unplug it.
There's no resistance and no drama,
Just the simple act of coming offline.
Your sacral no longer needs to hold the world together,
This is your time to unwind.
Let your hips soften,
Feel your lower back widen,
Feel your belly become heavy.
This is a safe place to rest now,
Your body knows when it's allowed to stop,
Your nervous system recognises this state.
Nothing is required from you now.
If any sensations arise,
Like a warmth,
A pulsing or heaviness,
Just let it be.
Your sacral is finding its natural rhythm again as you rest and unwind.
Your sacral does not need your mind's help to recharge,
It knows exactly how to replenish itself.
Every breath supports this process,
Every moment of stillness restores balance.
You are not losing momentum by resting,
You are gathering it.
Sleep is where your sacral resets,
Where your clarity returns without effort.
If your mind starts to drift away,
Just let it go.
If sleep comes,
Let it take you away,
You don't need to witness the moment you fall asleep.
The music will continue to hold you,
Your body will take you away from here.
Let your sacral sink into deep rest now,
Quiet and nourished.
