Welcome.
You've arrived at the end of your day.
This time is for you and only you.
There's nothing to do.
No one to please.
No tasks waiting.
You are safe now.
You are supported.
You are allowed to let go.
Let's begin by finding a comfortable position.
Lying flat on your back or on your side.
Allow your hands to rest by your sides or gently on your belly.
And let your eyes close softly.
Begin to feel the weight of your body being fully held by your bed.
With every breath,
You'll be invited to release just a little bit more.
Let's take a few deep breaths together.
I want you to inhale through the nose and fill your belly.
Hold it for a moment.
And exhale slowly through the mouth.
Inhale.
Hold the breath.
Now exhale long and easy.
With each breath,
Imagine your nervous system softening.
You don't have to carry the weight of the day anymore.
Let your jaw relax.
Let your shoulders melt.
Let your stomach soften.
Your hips,
Your thighs,
Let them grow heavy.
Imagine a soft light gently covering you like a warm and weightless blanket.
Now we'll scan your body,
Gently inviting each part to take rest.
Start at the crown of your head.
Soften your scalp.
Unclench your forehead.
Release the space between your brows.
Feel your eyes grow heavy,
Sinking deeper and deeper into their sockets.
Relax your cheeks,
Your lips,
Your tongue.
Move your awareness to your neck and shoulders.
Let them drop.
There's nothing to hold anymore.
Down into your arms,
Your elbows,
Forearms,
And your shoulders.
Now bring your attention to your arms,
Wrists,
And hands.
Let your fingers be soft,
Warm,
And open.
Now bring attention to your chest.
Feel it rise and fall with each breath.
Drop into your belly.
Let it be round,
Relaxed,
And safe.
Glide your attention down through your hips,
Your thighs,
And your knees.
Feel your legs becoming heavier,
Warmer,
Slower.
Your ankles,
Your heels,
The soles of your feet,
And finally your toes.
Your whole body is resting now,
Completely supported,
And deeply safe.
Now in this soft,
Open state,
We'll gently invite some gratitude in.
You don't have to force it.
Just allow gentle warmth to rise in your heart.
Bring to mind one small thought.
A small moment of your day.
Something simple.
Maybe a smile,
A warm cup of tea,
Or a few moments of quiet you had.
Hold that memory gently.
Let it bloom in your chest and throughout your body.
Whisper a soft thank you in your mind,
And feel that echo through the body.
Like a wave of golden light moving through you.
Now bring to mind another moment.
Maybe something that made you feel loved,
Or even something that made you laugh.
Let it fill you.
Let it rest in your belly.
Let it bring softness to your throat.
Thank you.
With each breath,
You're cultivating more and more serotonin,
Your brain's peace chemical.
Feel it coating your nervous system like a warm honey.
Now for one more memory.
Something you didn't even notice until now.
A quiet sky.
A breeze.
Something that's here to support you.
Hold that moment.
Breathe into it,
And let it settle even deeper within you.
You've done enough today.
You are enough.
Let the day melt away behind you.
Feel yourself floating.
Deeper and deeper.
Into peace.
Into sleep.
There's nothing to do now.
Just receive.
You are safe.
You are loved.
You are whole.
You are allowed to rest.
Let your breath slow down.
Let your thoughts travel.
Let them drift away like a cloud.
Let gratitude hold you gently as you sleep.
Thank you.
