Bedtime Emotional Release | Pink Noise (8 Hours)

A gentle sleep practice for nights when the day still feels heavy in your body or close to the surface emotionally. Soft guidance helps your nervous system settle and release stored tension, followed by steady pink noise that continues for a full 8 hours to support deeper, more stable sleep. The sound remains consistent with no sudden changes, so you can drift, stay asleep, and return to rest if you wake during the night. Nothing to carry. Nothing to process. Just space to rest.

Transcript

Welcome.

You've carried enough for today.

Tonight isn't about processing anything or preparing for tomorrow.

It's about setting the weight down.

I'm Anne-Marie and I'll stay with you for a few minutes as your body unwinds and settles.

Let your body rest in whatever position feels easiest.

Notice where your body meets the bed,

The back of your head,

Your shoulders,

Your hips,

Your legs.

Feel the surface beneath you,

Steady and supportive.

You don't need to hold yourself together.

The bed is doing the work.

Sometimes the body carries more than just tension.

It can hold effort,

Concern,

The quiet weight of the day.

You don't need to name anything.

If something feels heavy or tired,

Let it be here.

Nothing needs to change tonight.

Gently notice the forehead,

Then the jaw,

The neck,

And shoulders.

Wherever there is sensation,

Let gravity reach it.

Let the body be heavier,

Heavier,

More supported,

As if the whole body is slowly settling downward into rest.

Nothing forced,

Nothing undone,

Just allowed.

Bring a soft awareness to your breath,

Nothing to control.

The body already knows this rhythm.

You're safe enough to rest,

Held.

In a moment my voice will fade into steady pink noise.

You don't need to listen.

You don't need to stay awake.

Nothing else is required of you now.

Good night.