Subtle.
Nothing to perform.
Nothing to fix.
Nothing to hold together.
The day is finished.
This moment is safe.
Rest is allowed.
The body is supported.
The mind loosens its grip and prepares to make the journey into deep rest.
No effort.
No pressure.
The inhale arrives softly.
The exhale starts to fall a little longer.
Inhale ease.
Exhale release.
Inhale ease.
Exhale release.
Inhale ease.
Exhale release.
This rhythm of breath continues,
Knowing that each exaggerated exhale is an intentional gesture of letting go.
Each exhale not forcing,
But guiding the body to unwind.
Trusting these longer exhales act as a serum for softness,
Leading the body to a place of sweet,
Restful surrender.
When the breath leads,
The body follows.
In a moment,
Using this breath we've cultivated,
On the inhale,
We gently tighten an area of the body,
And on the exhale,
We release.
Knowing the gathering makes way for the release.
And knowing even if it doesn't feel like we are actually tightening that area of the body,
Imagining that we are will work all the same.
Inhale gently squeeze the toes.
Exhale release.
Inhale squeeze the calves.
Exhale release.
Inhale squeeze the knees.
Exhale release.
Inhale squeeze the thighs.
Exhale release.
Inhale squeeze hips.
Exhale release.
Inhale squeeze belly.
Exhale release.
Inhale chest.
Exhale.
Inhale shoulders.
Exhale.
Inhale elbows.
Exhale.
Inhale hands.
Exhale.
Inhale neck.
Exhale.
Inhale back of the head.
Exhale.
Inhale jaw.
Exhale.
Inhale cheeks.
Exhale.
Inhale eyes.
Exhale.
Inhale ears.
Exhale.
Inhale forehead.
Exhale.
Inhale the whole body.
Squeeze,
Squeeze,
Squeeze.
Exhale,
Release.
Again,
Inhale the whole body.
Squeeze,
Squeeze,
Squeeze.
Exhale,
Release.
Inhale whole entire body.
Exhale,
Release it all the way.
Imagine resting on a soft,
Steady cloud.
Completely supported.
Completely safe.
In a moment,
A gentle descend will begin.
With each number drifting downward.
Slower.
Heavier.
Quieter.
Toward a warm,
Cozy bed waiting for you below.
Twenty.
Beginning to drift down.
Nineteen.
Body softens further.
Eighteen.
Floating downward.
Seventeen.
Quieter now.
Sixteen.
Deeper.
Heavier.
Fifteen.
Drifting into calm.
Fourteen.
Breathe slow and steady.
Thirteen.
Floating peacefully.
Twelve.
Deeply relaxed.
Eleven.
Sinking comfortably.
Ten.
Halfway down.
Deeply calm.
Nine.
Deeper still.
Eight.
Heavier.
Quieter.
Seven.
Drifting effortlessly.
Six.
Thoughts fading into silence.
Five.
Floating toward rest.
Four.
Deeply safe.
Deeply settled.
Three.
Almost there.
Two.
Deeply relaxed.
One.
Arriving.
Resting fully.
Resting now in a warm,
Comfortable bed.
Held.
Safe.
Completely at ease.
The body knows how to sleep.
Sleep is natural.
Sleep comes without effort.
Breath shifts into a sleeping rhythm on its own.
Mind drifting.
Body releasing.
Sleep approaching gently.
Nothing to monitor.
Nothing to control.
Rest is fully welcomed.
From this point forward,
Each breath carries the body deeper into rest.
Each moment brings sleep closer until sleep simply arrives.
No need to listen.
No need to respond.
Just drifting.
Resting.
Sleeping.
Safe.
Calm.
Deeply at rest.
