Good evening.
I'm really glad you're here.
Wherever you are right now.
The day has come to a close.
And you don't have to do anything else tonight.
This is the last thing.
And let's do it together.
So let's get you settled in.
Go ahead.
And get as comfortable as you can.
Adjust your pillow.
Pull the blanket up.
Shift your legs.
End.
Once you find this sweet spot of comfort.
Gently close your eyes.
Let's take a deep breath in through the nose.
And let it out slowly through your mouth.
Like you are fogging up a window.
And one more like that,
Deep breath in.
Another out breath,
Long and slow.
Now let out.
A big yawn before we move on.
Let's do it together.
Hmm.
.
.
When you've done that.
That you breath.
Do whatever it wants.
You don't have to do anything.
You don't have to get out of your way.
Your body has been breathing for you your whole life.
Without any help.
It knows what it's doing.
Right now,
Your only job.
Is to be here.
There's no pressure to fall asleep.
All you have to do is arrive in the present moment.
Notice the surface underneath you.
How does a mattress feel?
Notice how it is holding you up.
It's been doing that this whole time.
Without you even asking.
You can just let go.
I want to say something simple and hear me out.
Right now,
In this moment.
You are safe.
In this room.
In this bed.
Your nervous system doesn't always know the difference between.
And all danger ends.
This quiet night.
Sometimes it is just running on old alarms.
From previous conversations.
From something someone said.
Or even from a worry that isn't even about tonight.
So what we're gonna do is remind it.
Gently.
Say it in your mind if you want to.
Or say it with me.
Am safe right now.
I am safe right now.
The door is locked.
I am somewhere I trust.
Right now.
I am safe.
Feel that idea settle.
Even if it's just for a little bit.
Regardless of whether you believe in it completely or not.
For this moment,
Let it be true enough.
For tonight.
Take another deep breath in.
As deep as you can.
Slowly breathe out.
Relaxing a little further as you gently Exile.
Now we're gonna.
.
.
Move through your body slowly.
And at each place,
We're just going to.
.
.
Invite it to relax or soften a little more.
Remember,
We're not forcing it.
We're just inviting it.
Start with your forehead.
Relax your forehead.
Tend to haul tension.
In our forehead that we don't notice.
So let it go,
Let it relax.
That your eyebrows drop.
With the space between your eyes.
God loves.
Relax your jaw.
Let your teeth come apart.
Just slightly.
Let that softness move down into your neck.
Your neck has been working hard today,
Holding your head up all day.
And now it can stop.
Let your shoulders drop away from your ears.
Relax your shoulders completely.
Relax your arms,
Feel them.
Getting heavy.
Heavy enough that if someone tried to lift them.
.
.
It will take some effort.
Let your chest relax a little more.
And with each out breath,
Let it sink.
Slightly more into the bed.
Let your stomach relax.
Just let it stick out.
Nobody's watching.
It's just you.
In your own space.
You are safe.
Feel your hips get heavy.
Feel them sinking down.
Let your legs go loose.
The way down your fate.
And let your feet feel heavy.
Take a moment to Notice your whole body now.
More relaxed.
Heavier.
Softer.
Supported.
And if any part of you is still holding on.
That's okay too.
You don't have to force it.
Just noticing.
Is enough.
Whatever's been sitting on your chest today.
Could be a conversation.
A decision.
A worry about tomorrow.
That could be something someone said that.
.
.
You can't get out of your head,
You cannot stop replaying it.
All of that can wait outside this room tonight.
This is your personal moment.
It'll all be there in the morning if it needs you,
But.
.
.
It is going nowhere.
But right now,
You're allowed to be here with yourself.
Just keep noticing how your body feels.
If any muscles tense up,
You can relax them.
And bring yourself back.
To your body or your breath.
Now I want you to bring to mind someone who has made you feel safe.
Could be someone in your life now.
Someone from a long time ago.
It could even be an animal companion.
Could even be a version of yourself.
A little older,
A little steadier.
Or a younger version of you.
Give you a few moments to establish who that is.
Feel what it's like too.
Be the only one keeping watch tonight.
To have someone.
Who's there with you.
Someone who has got this.
Can.
Rest.
What would this person say to you right now?
Imagine them saying something.
Simple.
Positive.
I'll give you a few moments to bring that.
Into your mind.
And notice how it makes you feel.
Http://www.
Mooji.
Org Safe.
Supported.
But that feeling.
Sit in your chest for a moment.
Before we Go further.
Let's notice a few small good things from today.
It could be big wins,
It could be small wins.
Whatever most resonates with you in this moment.
Could be a moment of warmth.
A meal that tasted good.
Message from someone that made you smile.
Or even nice weather.
Go ahead and establish what it is from today.
That made a difference to you.
Give yourself a moment to feel.
A small,
Quiet thank you for it.
Just be grateful for it.
For the value it has brought to your day.
Because today gave you something.
Something that you can take with you.
To feel more safe.
Take a deep breath in,
As deep as you can.
Slowly.
Breathe out.
Relaxing even further now.
Now I'm going to count backwards from 10 to 1.
With each number,
I want you to imagine yourself sinking.
Deeper.
Like you're settling into a warm bath or.
.
.
Sinking into deep.
Soft snow.
Or drifting slowly.
Down through water.
Toward the bottom of a calm lake.
There's nowhere else to be,
Nothing else to do.
Just enjoy the sensation of sinking gently.
With each number.
10.
Sinking a little deeper.
Nine.
Body.
Getting heavier.
Right.
Slowing down.
7.
Everything.
Getting quieter.
Six,
Further down.
Further in.
5 Halfway there.
Fall.
Your mind getting softer around the edges.
Free.
Almost there now.
True.
Just floating.
One.
Are safe.
Held.
You don't have to do anything else tonight.
And if you're still awake,
That's okay.
There's no rush.
You can just keep resting here in this quiet,
Soft place.
As long as you need.
And sleep will eventually come when it comes.
There's no point chasing it.
Just enjoy the sensation of feeling safe.
Of feeling supported.
Knowing.
You got this.
Keep letting go.
A little more.
With each and every breath.
Let's take another deep breath in.
Slowly breathe out.
Relax a little more as you breathe out.
You.
Are safe.
You're allowed to sleep.
