Welcome.
You have arrived at a place of rest.
This is your moment to unwind and get ready for a peaceful night of sleep.
Nothing is expected of you now.
There is nothing you need to solve,
Nothing to improve,
Nothing to figure out.
If you are listening to this as you fall asleep,
Know that this track is designed to support you all night long.
The sound will continue gently,
Without interruption,
Even after I stop talking.
First of all,
Take a moment to notice where your body is.
Feel the surface beneath you.
Feel the way you are being supported.
You don't need to change anything,
Just notice.
Let your eyes rest softly.
If they are already closed,
Allow them to stay closed.
Take a slow breath in through your nose and a longer breath out through the mouth.
Again,
At your own pace,
Breathing in and breathing out.
With each exhale,
Your body receives the signal that it is safe to rest.
I invite you to bring your awareness to the places where your body meets the bed.
Notice the back of your head resting.
Notice the weight of your shoulders.
Feel how your spine is being supported.
Your hips feel heavy.
And feel how your legs are resting fully.
You don't need to hold yourself up.
The bed is doing that for you.
Imagine your body becoming heavier with each breath out.
Not sinking or disappearing,
But just settling.
Feel the steadiness beneath you.
If your mind wanders,
Gently return to the feeling of contact.
Right here,
Right now.
Your body knows how to rest.
Now we will move slowly through the body.
Not to force relaxation,
But to allow the body to rest.
Not to invite it.
First of all,
Bring your attention to your feet.
Notice their temperature.
Notice their weight.
If there is any tension,
You don't need to release it.
Just notice that it's there.
Allow your feet to soften in their own time.
There's no need to rush.
Move your awareness up into the lower legs.
Your thighs.
Let gravity do the work.
Bring awareness to your hips and to your pelvis.
This area often holds effort.
Now allow it to rest.
Notice your lower back.
There's no need to change it,
To adjust it or flatten it.
Just let your lower back be supported.
Bring awareness to your belly.
Let your belly rise and fall naturally with your breathing.
There's nothing to hold in.
Just let it go.
Now feel your chest,
Your heart area.
It feels safe and supported.
Allow your shoulders to drop.
Allow your arms to feel heavy.
And let your hands relax.
Bring attention to your neck.
Your jaw.
Relax if there's any tension.
Relax your tongue.
Soften your face.
Your eyes.
The space between your eyebrows.
Your whole body is now included in rest.
Now we will help your nervous system settle even more deeply.
Without changing your breathing,
Just notice the rhythm of breathing in and breathing out.
If it feels comfortable,
Allow the exhale to be just a little longer than the inhale.
Longer exhales are good for your body.
Longer exhales tell the body,
It's safe now,
You are allowed to rest.
If any thoughts arise,
That's okay.
Each time you notice a thought,
Just gently return to the feeling of breathing or the sound of my voice.
You don't need to follow the thoughts.
You don't need to push them away.
Just let them pass like clouds in the sky.
With every breath out,
Your body moves closer to sleep.
Imagine the body resting like a weight on solid ground.
Your body feels supported and stable.
You are here,
Held and safe.
There is no rush to fall asleep.
Sleep will come when it's ready.
And if you wake at any point during the night,
The sounds will still be here for you,
Guiding you gently back to rest.
In a moment,
My voice will slowly fade.
You don't need to stay awake to listen.
You don't need to remember anything.
Simply allow sleep to take over in its own time.
The sounds will continue through the night,
Steady and calm,
Supporting deep uninterrupted rest.
There is nothing else you need to do.
Rest now and have a wonderful night of sleep.
