Take a moment to get comfortable,
Whether you're lying on your back,
On your side or already drifting into a familiar sleep position,
Just let your body settle the way it wants to.
You don't need to listen closely,
You don't need to remember anything I say.
This time is for resting.
Sleep can come whenever it wants,
Breath in through your nose,
Allow your breathing to return to its own natural rhythm,
Just letting the body breathe itself.
Feel the surface beneath you supporting your weight,
There's nothing to hold up anymore.
Let your body sink into the mattress,
And from here that relaxation can begin to move to the top of your head.
As you notice,
Imagine a soft heaviness beginning there,
Warmth spreading slowly,
That heaviness moves down across your forehead,
Around your eyes.
Let the muscles around the eyes soften,
No need to hold them open,
No need to hold anything at all.
Your cheeks relax,
Your jaw loosens,
If your teeth are touching,
Allow a small space between them.
Let the tongue rest easily in the mouth,
That gentle heaviness continues down the neck and over the shoulders,
If the shoulders have been carrying the day,
They don't need to anymore,
Let them drop,
Let them be supported by the surface beneath you.
The hands don't need to grip,
The fingers don't need to hold,
Whatever feels easiest.
Breathing in,
Bring attention to the chest and belly,
Notice the gentle rise and fall with each breath,
Effort,
Just slow,
Easy movement,
And as you breathe out,
Imagine the body releasing downwards,
As if gravity is drawing you a little closer to rest,
With each exhale,
You sink a little more into the bed,
The belly softens,
The lower back releases,
Hips,
Thighs,
As though they're melting into the mattress,
Even the smallest muscles in the feet can let go now,
They don't need to help you balance,
Your whole body is supported,
Nothing is required of you,
Thoughts may still appear,
That's ok,
You don't need to push them away,
You don't need to follow them either,
Imagine each thought like a cloud,
Drifting across a white night sky,
You notice it,
And it moves on by itself,
If the mind wanders completely,
That's fine,
If you stop listening,
That's fine too,
Sleep knows how to come on its own,
You don't have to invite it,
You don't have to wait for it,
Just resting here is enough,
Breathing in,
Imagine yourself in a place that feels safe and familiar,
Not exciting,
Maybe it's a quiet room at night,
Or a place you've rested before,
The light is low,
The temperature is comfortable,
Nothing needs to happen,
You're simply there,
Supported,
There's no need to hold on to the image,
To soften without instruction,
The mind drifts without direction,
If you're already drifting,
If you're still here,
That's ok too,
Your body knows how to rest,
Your mind knows how to slow down,
You're safe,
You're supported.
