Welcome.
This meditation is an invitation to sleep deeply.
Or simply receive the rest you need.
You may be settling into bed.
Taking a restorative pause during the day or resting safely while traveling.
Please listen only when you are somewhere safe to rest.
Never while driving or doing anything that requires your full attention.
Before we begin,
Give yourself time to arrive.
There's no need to become still immediately.
Adjust your body in any way you need.
Move your pillow,
Loosen anything that feels tight.
Let your hands find a comfortable place.
And allow your eyes to gently close whenever you are ready.
You do not have to rush into relaxation.
Do not have to make sleep happen for now.
Simply allow yourself to be here.
Notice the surface beneath you.
Feel how it supports the weight of your body.
You do not need to hold yourself up.
Quite so much.
Let yourself be supported.
If there are sounds around you,
You do not have to push them away.
Notice the quiet hum of a room.
The movement if you're traveling.
Voices in the distance.
Or the natural sounds of the world continuing around you.
Let those sounds remain in the background.
As your attention begins to turn inward.
Bring your awareness to your breath.
There's nothing to change just yet simply notice that your body is breathing Breathing in.
And breathing out now take a comfortable breath in through your nose and release it slowly through your mouth Again,
Breathing in without effort and letting the breath flow gently out.
One more time.
Receive a soft nourishing breath.
As you exhale,
Allow the day,
The journey or this moment to begin loosening its hold on you Let your breath become a little slower.
And only if that feels comfortable.
There's no perfect rhythm to find.
No counting to remember,
No breath to hold.
Simply breathe in with ease and let the exhale carry away a little effort Breathing in be there breathing out Let go.
Again,
Breathe Bee.
Let go.
And now release all the control of the breath Let your body breathe for you.
Trust its natural rhythm you have arrived There's nowhere else you need to be in this moment.
Nothing to solve.
Nothing to complete Nothing more is being asked of you.
Bring your awareness to the top of your head.
Imagine a soft wave of ease beginning there let it move slowly across your scalp softening the space between your eyebrows Relaxing the tiny muscles around your eyes.
Allow your eyes to become heavy.
Soften your cheeks.
And cleanse your jaw Let your tongue rest easily inside your mouth.
Feel that soft wave moving down through your neck and across your shoulders.
Your shoulders have carried enough.
They do not need to carry anything right now.
Let them drop,
Soften and become heavy.
Bring your awareness down both arms.
The upper arm.
The elbows.
The forearm the wrist palms of your hands.
And each finger Feel your hands becoming soft and still.
There's nothing to hold on to.
Bring your attention to the center of your chest Notice the gentle movement created by your breath.
There is no need to open your heart or change what you feel simply offer yourself a safe space of openness love,
And compassion.
Exactly as you are.
Let your awareness move into your belly.
Allow the belly to soften you no longer need to brace against the moment everything natural exhale.
Create a little more space inside you.
Feel the muscles of your back beginning to release.
Upper back.
The middle back.
And the lower back.
Imagine the surface beneath you receiving the weight the weight that you have been carrying.
You can set that down for now.
It will be there later if you truly need it.
But for this moment,
You are allowed to rest.
Bring your awareness into your hips and pelvis Let this whole area become heavy and supported.
Allow the soft wave of ease to continue.
Through your thighs.
Your knees,
Your calves.
Ankles.
And into your feet.
And soften the soles of your feet.
Soften each toe Feel your entire body resting now.
From the crown of your head.
All the way down to your feet Nothing to force,
Nothing to achieve Whatever you are experiencing is welcome.
If sleep comes,
Let it come.
If you remain awake,
Let yourself rest.
Rest is still nourishing.
This time still belongs to you.
Thoughts may continue to appear.
That is what minds do.
You do not have to follow every thought.
Imagine each thought becoming lighter,
Quieter,
And farther away.
Like clouds moving slowly across the wide open sky.
You notice them?
And let them continue on.
If your attention wanders Gently return to the feeling of being supported.
Return to the natural movement of your breath.
There is no need to begin again.
You are already here With each exhale,
Let go of one more layer.
Conversations of the day plans for later.
The places you've been.
Places you are going for now.
Allow all of it to move farther away Breathe.
Bee.
Let go.
You are safe to soften in this moment You are allowed to pause.
You are worthy of deep and peaceful rest.
Feel yourself drifting away from effort.
Drifting away from thinking drifting deeper and deeper into rest The body knows how to rest.
Breath knows how to move.
You do not need to guide either one anymore.
Simply receive receive this quiet receive this support.
Receive the rest you need and if sleep is ready for you allow my voice to fade into the distance There's nothing more you need to hear nothing more you need to do Breathe.
Be.
Let go Breathe.
Be.
I go.
