Hello,
My friend.
If you've ever struggled with sleep,
Whether occasionally or for a long time,
This meditation is for you.
Maybe there are nights when rest feels elusive,
Or perhaps you've carried old patterns of worry,
Frustration,
Or fear around sleep.
You might even be here simply to nurture a calmer,
More trusting relationship with the night.
Wherever you are on your journey,
Know that nothing about you is broken.
Your body and brain are absolutely capable of remembering how to rest.
This time together is about helping you reconnect with that natural rhythm.
You don't have to try to sleep or do anything perfectly.
This is simply a space to unwind,
Release effort,
And allow your nervous system to remember what safety feels like.
So let's begin by taking a slow,
Comfortable breath in.
And a soft,
Easy breath out.
Feel your body supported by the surface beneath you.
Let gravity hold you.
Your only job right now is to allow.
As you breathe gently,
Notice any tension in your jaw,
Your shoulders,
Or your belly,
And invite it to soften,
Even just a little.
You can quietly say to yourself,
My body knows how to rest.
There's nothing I need to fix right now.
Feel your breath moving through your body like a slow ocean wave.
Steady,
Rhythmic,
And soothing.
Even if your mind is busy,
You can let it hum away in the background,
Like a soft radio you're not really listening to.
You don't have to turn it off.
Just turn your attention inward,
Toward the calm underneath the noise.
So often,
Sleeplessness feels like a problem to solve.
But the more we chase sleep,
The further it drifts away.
Tonight,
There's no effort required.
Sleep is not something you make happen.
It's something you allow.
So you might repeat to yourself,
I don't need to make sleep happen.
It will come when my body is ready.
Wakefulness is not harmful.
My body can handle this no problem.
Notice how your body continues to breathe.
Your heart continues to beat.
Your organs continue to repair themselves,
Even without your effort.
Your body knows how to take care of you.
Whenever you find yourself awake,
Let it be a time of quiet companionship between you,
Your body,
And the night.
You might notice small soothing details.
The softness of your sheets.
The cool air on your skin.
The faint sounds of the world winding down.
You can think of wakefulness as your mind's gentle way of saying,
I'm still learning to trust in rest.
And each time you respond with calm acceptance,
You are rewiring your brain,
Teaching it that night is safe,
And stillness is not a threat.
Now,
Let's welcome a few more affirmations to support that rewiring.
You can repeat them silently or aloud,
Letting their truth settle deep into your nervous system.
I am safe enough in this moment.
I don't have to control sleep.
Resting quietly is still healing my body and mind.
Whether I sleep or not,
I am calm and okay.
My brain and body are learning to trust the rhythm of night.
My body is wise,
And it will sleep when it's ready.
I am reminding my brain that rest is safe.
I let go of effort and return to ease.
Now,
Return to your breath,
Slow,
Natural,
And effortless.
Feel the gentle rise and fall of your chest,
The quiet rhythm of your body doing exactly what it needs to do.
Let your awareness rest in this moment.
Nowhere to go,
Nothing to fix,
Nothing to figure out.
You've already given yourself what you needed most tonight,
Permission to stop trying so hard,
And to simply be.
If sleep arrives,
Welcome it softly,
Without grasping.
And if wakefulness lingers,
Trust that your body is still resting,
Still breathing.
Restoring,
Still doing exactly what it needs.
So take one more slow,
Nourishing breath,
In through the nose,
And out through the mouth.
Letting that exhale signal to your whole being,
It is safe to rest now.
You have done enough for today.
May your body unwind deeply and easily.
May your mind grow quiet and spacious.
And may you drift into the peace that's always there beneath the noise.
Good night,
My friend.
Rest well.
