Namaskaram,
I'm Ananya.
As you listen,
Allow the body to rest just as it is.
There is nothing you need to do.
Nothing you need to change.
Simply listen and let rest come to you naturally.
You have woken,
And that is okay.
There is nothing wrong.
Nothing you need to fix.
The body knows how to move back into sleep.
It does not need to be pushed.
For now,
Simply allow yourself to be here,
Held by this moment.
You are safe.
You are supported.
There is no need to become alert.
No need to understand why you woke.
The night is still holding you.
Allow the body to remain just as it is.
No adjusting.
No searching for comfort.
Comfort can arrive on its own.
Notice the surface beneath you,
How it continues to support your weight.
You do not need to lift yourself out of rest.
You do not need to engage the mind.
If thoughts appear,
They do not require attention.
You are not required to follow them.
You are not required to stop them.
Waking during the night is not a problem to solve.
It is simply a moment of transition,
And transitions can be gentle.
As these words reach you,
The nervous system begins to receive reassurance,
A quiet reminder that it is safe to soften again.
You are allowed to return to rest.
Begin by gently noticing the weight of your body,
Not creating heaviness,
Simply sensing what is already present.
Feel the back of the head resting,
The neck supported.
Allow the head to feel heavy,
As though it is being gently cradled.
Notice the scalp,
Allow it to soften.
The forehead smooths.
The muscles around the eyes release.
Eyes resting deeply.
No need to look inward.
Cheeks soften.
The jaw loosens.
If there is any clenching,
Allow it to dissolve.
Teeth resting apart naturally.
The tongue resting wide and still.
Notice the throat,
Allow it to feel open,
Unstrained.
Bring awareness to the shoulders,
Often the first place alertness gathers.
Without effort,
Allow them to drop.
Even a small release is enough.
Arms resting alongside the body,
Or resting gently on the body.
Feel the weight of the arms,
How they are being held.
Feel the hands relaxed,
Fingers loose.
There is nothing to prepare for,
Nothing to respond to.
Notice the chest,
The gentle movement of breath.
Breathing is happening naturally,
Just as it did before you woke.
You do not need to guide it,
You do not need to slow it,
Simply allowing breath to move in its own quiet rhythm.
As each breath moves out,
The body may begin to sink.
Not pushed,
Not forced.
Just settling.
Notice the belly,
Allow it to soften.
The lower back eases,
The hips release their grip.
Thighs resting heavily,
Knees supported.
Calves softening,
Feet warm,
Toes resting without effort.
The body is now being held completely,
Nothing needs to stay alert.
Now allow awareness to soften.
Not focusing,
Not monitoring,
Simply resting inside the body.
Waking has brought a small wave of alertness,
That wave does not need to be resisted.
It will settle on its own.
The nervous system understands this moment,
It knows how to move back toward rest.
You are not required to help it.
Thoughts may appear,
This is natural.
You do not need to follow them.
You do not need to complete them.
Thoughts can drift by,
Like faint echoes,
Heard but not engaging.
Some thoughts may repeat.
Repetition does not mean wakefulness.
Repetition does not require attention.
As effort withdraws,
The mind begins to quiet.
Not suddenly,
Not dramatically,
Gently.
The body grows heavier,
More still,
As if returning to a familiar depth.
Muscles soften when they feel safe.
The mind settles when it no longer needs to track.
You are not required to stay aware.
You are not required to stay with these words.
If attention drifts,
That is a sign of rest returning.
If sleep begins to approach,
You may allow it.
There is nothing to hold on to now.
Awareness naturally withdraws,
Like a tide receding.
No effort,
No decision.
Just returning.
The words become slower now.
There is more space between them.
The breath becomes quieter.
The body feels deeply heavy,
As if gently sinking into the surface below.
Thoughts become fewer.
Longer pauses appear between them.
Awareness softens further.
Edges blur.
There is nothing to follow.
Nothing to remember.
Just resting.
Being held.
Being soothed.
Returning to stillness.
Returning to sleep.
You may remain here,
Or drift fully into sleep.
Both are natural.
Nothing more is needed.
There is nothing more you need to hear.
Nothing more you need to do.
You may continue resting here,
Or allow sleep to take you gently.
No effort.
No awareness required.
The words fade now.
Silence remains.
Holding you.
Resting you.
