Start by lying down,
Getting comfortable and cozy.
Let your pillow cradle your head.
Let your blankets hold you like a warm,
Protective hug.
Take a slow breath in through the nose and sigh it out through your mouth like you're letting the whole day go.
Do that again,
Softer,
Slower.
And one more time,
Letting your body settle into the stillness.
Then close down your eyes.
Feel the weight of your body being supported.
You don't need to hold anything right now.
Not your posture,
Your responsibilities,
Not even your emotions.
The bed is holding you,
The earth is holding you,
And you can let go.
And a long breath out like you're placing the entire day down beside you.
Bring your attention to the top of your head and imagine a warm,
Soothing wave slowly washing down your body.
It softens your forehead,
Your eyes,
Your jaw,
Your cheeks,
And your whole face melts into peace.
This warm wave moves down your neck and shoulders.
With every exhale,
Feel the pressure,
The tightness,
The too muchness of the day just melting off of you.
Let your shoulders fall.
You don't have to carry anything anymore.
The waves move down your arms,
Your elbows,
Your wrists,
To your fingertips.
Taking any leftover tension with it.
Your chest softens,
Your heart space opens,
Your belly loosens and releases stress you didn't realize you were holding.
The wave moves into your hips,
Legs,
Knees,
Calves,
All the way to your feet.
Your whole body is softer now,
Heavier.
Now bring your awareness to your breath.
Take a gentle inhale through your nose for 4,
Hold for 2,
And exhale through your mouth for 6.
Letting stress slide out of your body.
Let's repeat that 3 more times.
Feel the tension leaving.
Feel your mind slowing down.
Feel your whole nervous system softening.
And on your next breath,
Imagine you're breathing out pressure,
Overthinking,
Heaviness,
Anything that felt too big today.
Your exhale is your doorway out of that stress.
Now imagine a small bowl beside your bed.
This bowl is where you place anything your mind keeps repeating or holding on to.
If there's a worry,
Place it in the bowl.
If there's something unfinished,
Place it in the bowl.
If there's something someone said that stuck with you,
Place it in the bowl.
You're not ignoring these things.
You're simply choosing not to carry them into your sleep and your peace.
Tell the bowl quietly in your mind,
Hold this for me until the morning.
You are free to rest.
Now imagine roots growing from your body.
Soft,
Warm roots reaching down into the earth beneath you.
These roots anchor you,
Steady you,
Hold you in place.
Every exhale sends stress down the roots,
Into the ground,
Away from your mind,
Away from your body.
Now imagine everything you no longer need to hold.
Heavier,
Like your body is sinking into a cloud.
You are safe,
You are supported,
You are allowed to rest.
Place one hand gently over your heart.
Take a slow breath in and imagine a warm,
Golden glow forming.
This glow is peace,
This glow is your body remembering how to settle.
With each breath,
Let this golden light expand across your chest,
Down into your belly,
Into your legs,
And all the way to your toes.
I release the stress of today.
My mind is quiet,
My body knows how to rest,
And I am safe to sleep.
Feel these words soften your entire being.
Now let your breath slow.
Let your body grow heavier.
Let your thoughts become softer,
Like they're dissolving into warm night air.
The river is warm,
The stars are above you,
The world is quiet.
Nothing to do,
Nothing to think,
Just rest.
Take one last soft breath in and release it fully.
Allow yourself to drift into sleep.
Your body is resty now,
Your mind is calm.
You are safe.
