Tonight,
Allow yourself to lie down,
Or find a comfortable position that you'd like,
And gently close your eyes.
Take a slow breath in through your nose,
And slowly exhale through your mouth.
Again,
Breathe in slowly,
And breathe out,
Letting your body soften just a little more.
There is nowhere you need to go right now,
Nothing you need to solve.
This moment is simply for rest.
Bring your attention to your breathing.
Feel the rise of your chest as you inhale,
And the gentle fall as you exhale.
Let your breath become slow and natural.
Your body knows how to relax.
Now bring awareness to your shoulders.
If you notice any tension,
Allow them to soften and sink into the surface beneath you.
Relax your jaw,
Your forehead,
The small muscles around your eyes.
Let the weight of the day slowly melt away,
Each breath out releasing a little more tension.
Your body is safe to rest.
Your mind can slow down now.
If thoughts appear,
That's okay.
Simply notice them,
And let them pass by like clouds drifting across the sky.
Return your attention to your breath.
Slow inhale,
Slow exhale.
Allow your body to become heavier,
Your muscles softening,
Your mind becoming quieter.
Imagine a calm,
Peaceful feeling spreading throughout your body.
From the top of your head,
Down through your shoulders,
Into your arms and hands.
The calm continues flowing down your body,
Through your chest and stomach,
Down into your legs.
All the way to your feet.
You are allowed to rest now.
There is nothing you need to do.
Sleep can now come naturally and gently.
Let yourself drift and rest.
