Welcome.
This Sink into Sleep practice is an invitation to let go of the day and allow the mind to gently descend into rest.
You don't need to do anything.
Simply allow yourself to be guided into a state of greater calm and inner safety.
Sleep will come when the body is ready.
Let's begin.
Find a comfortable position for sleeping.
And allow your eyes to close softly.
And while you close your eyes,
Just let the day begin to fade away.
With your eyes gently closed,
Inhale slowly.
And exhale a little longer,
As if releasing the last effort of the day.
Inhale slowly.
Exhale slowly.
There is nothing to resolve now,
Nothing to anticipate,
Nothing to decide.
This moment is only for rest.
Inhale slowly.
And exhale long and softly.
And we will continue like this,
Just paying attention to the breath.
Feel the air entering and then leaving.
Naturally,
Without effort.
Notice the gentle movement of your chest as you inhale,
As you exhale.
Just observing,
Letting yourself be carried by this soft rhythm.
Notice the movement of your chest as you inhale,
And as you exhale.
If thoughts arise,
Don't fight them.
Let them pass,
Like clouds drifting across the night sky.
And exhale.
With each exhalation,
Allow your body to relax a little more.
Inhale softly.
And exhale long and gently.
Silently repeat to yourself,
Very gently.
I can rest.
It's safe to let go.
I can rest.
It's safe to let go.
I can rest.
I can rest.
It's safe to let go.
Feel the breath becoming slower,
Deeper,
Calmer.
And just stay there.
Now notice the subtle movement of your abdomen as you inhale,
As you exhale.
Just notice the movements of your abdomen as you inhale,
As you exhale.
And stay there,
Simply feeling these soft movements with each breath in and breath out.
Remain here without hurry,
Allowing sleep to approach in its own time.
You don't need to do anything else.
Relaxation is not something we do,
It's something we allow.
You may now drift a little deeper.
If sleep comes,
Let it carry you.
If not,
Simply rest in this calm state for the last minutes.
May rest gently surround you tonight.
