If you've spent today being strong for everyone else.
And now you're lying here.
Still braced.
Still half on duty.
Then this meditation is for you.
You're so good at being kind to other people.
So tonight.
.
.
We're gonna let a little of that kindness come back the other way.
I'm Chibs Icaricay.
And welcome to tonight's vagus nerve sleep meditation to help your body feel safe and to let the night be kind to you.
There's nothing to fix tonight and nothing to sort out.
Will slow the breath down together.
And let the body in on something that helps it settle.
We'll take a slow,
Kind walk through the body.
Softening as we go.
And along the way,
You get to be the one who's looked after.
For a change.
You don't have to listen to every word.
You can simply let my voice be here.
While you soften in your own time.
And if sleep arrives before we're done.
That's not a problem.
That's the point.
So let's get comfortable.
If it feels good.
Finding the position your body would choose tonight.
May be turning the pillow to the cool side.
Or pulling the covers a little higher.
A small shift until something inside you says Yes.
This'll do.
And if you're already settled.
Is nothing to change.
And if it feels good.
You might rest a hand on your heart.
Or on your belly.
Just feeling the warmth of it.
The light weight of it.
The breath rising.
And falling.
And the knave.
A small,
Simple kindness.
From you.
To you.
And now.
.
.
Noticing the weight of your body on the bed.
Noticing the places where you're being held.
The mattress underneath you.
The pillow under your head.
Gravity doing its quiet work.
So you don't have to hold yourself up.
You're safe here.
And if right now you're not somewhere safe,
Or if the word safe doesn't feel true tonight.
You can let this be something quieter instead.
You're allowed to rest.
Just for now.
Just for these few hours.
Nothing more is being asked of you.
And we can let the breath begin to slow down.
All on its own.
Nothing to force.
Nothing to count.
Just noticing the air arriving and noticing the air leaving.
They're running from the base of the skull.
Down through the throat.
The chest.
And into the belly.
There's a nerve called the vagus nerve.
And when the breath slows.
It sends a signal along that nerve.
A signal that says.
.
.
We're safe now.
We can let go.
So with each soft out breath a little more of the day can leave with it.
And as the body settles.
We can take a gentle look at what's here tonight.
Not the whole story.
Just whatever's in the background.
Maybe there's a clear feeling.
Maybe just a mood.
Maybe nothing you can name at all.
All of it is fine.
Sometimes when we've been holding everything together.
What's underneath is tiredness.
Sometimes it's worry.
Or a low flat heaviness.
Or a tightness that won't quite let go.
Sometimes it's the feeling of being needed by everyone.
And looked after.
By no one.
So we might quietly ask.
What's most here,
Right now.
If anything.
And if a word comes.
We can just name it gently.
Maybe it's tired.
Tense.
Worried.
Heavy.
On God.
And if no word comes.
That's fine too.
We can simply notice that something's here.
And let it be.
Of course it's here.
You've been carrying a lot.
And now.
We might notice a soft warmth.
Beginning to settle around us.
Over the shoulders first.
Like something gentle being drawn at.
And over.
Along the arms.
Across the chest.
Down over the legs.
Not pressing.
Just resting there.
One.
And steady.
Held on every side.
As if the whole bed has folded itself softly around us.
And now we'll take that slow,
Kind walk through the body.
Starting at the feet.
And letting the busy head be the very last thing to soften.
Bringing a soft attention all the way down to the feet feeling their weight.
And maybe a little warmth there.
Allowing the feet to be completely still.
Moving up into the ankles calves.
The shins.
Allowing the lower legs to grow heavy.
And settled.
Feeling the ground of the body first.
Solid.
And supported.
Up into the knees now.
And the thighs.
Allowing the big muscles of the legs to let go.
Settling into the bed.
Into the hips now.
And the base of the spine.
Allowing the hips to feel wide.
And heavy.
Fully held by what's underneath.
Up through the belly now.
Allowing the belly to be soft.
No need to hold it in.
No need to brace.
Just a soft,
Easy belly.
Rising and falling with the breath.
Into the lower back.
And all the way up the spine.
Allowing the back to widen.
And settle.
As if the bed is gently taking the weight of it.
One notch at a time.
Into the chest now.
Letting it soften around the breath.
And if there's any tightness here.
We can just give it a little more room.
Allowing the breath to move around it.
Moving our awareness down the arms now.
The upper arms.
The elbows.
Forearms.
And into the hands.
Uncurling the fingers.
If they're holding on.
Up into the shoulders now allowing the shoulders to drop.
Away from the ears.
The shoulders carry so much.
So let's allow them to come down.
Just a little more.
Moving our awareness into the next.
And the throat.
Softening the front of the throat.
And the back of the neck.
And up into the face now.
Allowing the jaw to unclench.
The teeth coming slightly apart.
Allowing the tongue to rest.
Away from the roof of the mouth.
Softening behind the eyes.
Allowing them to grow heavy.
And allowing the forehead.
And the scalp.
To smooth out.
And now the head.
For thinking,
Planning,
Looking after everyone else's head.
Letting the head be the last thing to let go.
Nothing to work out tonight.
Nothing to keep watch over.
And he's the heart of tonight.
So much of the time.
You're the one holding things up.
The one who stays strong.
Who keeps it together.
Who makes sure everyone else is okay.
And somewhere along the way.
Being needed turned into being on guard.
All the time.
Even here.
Even in bed.
So I want you to know.
You don't have to earn this rest.
This rest is yours,
Simply because you're tired.
Simply because you're human.
Simply because it's the night.
So tonight.
.
.
We're turning the kindness around.
All that gentleness you give so easy to everyone else.
We're gonna let some of it land on you.
You get to be looked after now.
You get to be the one who's held.
And even so.
The mind might still be busy.
Still holding the day.
The list.
Things half done.
The people to check on.
And that's okay.
A tired mind doesn't always switch off the moment the body is ready.
But right now.
We don't need to process any of it.
We just need to stop carrying it through the night.
So if you like.
Imagine tomorrow you.
Just you.
After a proper rest.
Steadier.
Clearer.
And imagine handing the whole list over.
For tomorrow you to hold.
You can even say it quietly.
Not now.
Tomorrow can have it.
And the heavier things.
Worry.
The What Ifs.
Those can be set down too.
Imagining a small table beside the bed.
Or a quiet shelf.
And placing them there.
Just for tonight.
Not throwing them away.
Not pretending they're not real.
Simply giving yourself the night off from holding them.
Because sleep isn't where we do the work.
Sleep is where we recover.
So we can do the work later.
If it still needs doing at all.
And now.
We can let a calm place come to mind.
Somewhere we feel completely safe.
It might be real.
A rune.
A chair by a window.
A spot in nature we love.
Or it might be somewhere we've only ever imagined.
And if no place comes.
That's fine.
This bed.
Right here.
Can be the safe place tonight.
Allowing ourselves to arrive there now.
Noticing how the body softens.
The moment it knows it's safe.
The shoulders coming down The breath getting slower.
The face going soft.
Nothing to watch for here.
Nothing that needs us.
Just a safe place.
Holding us.
While we rest.
And from here.
We can let the words start to thin out.
Less to follow now.
Less to do.
The body heavy.
Warm.
And held.
The breath slow.
All on its own.
Nothing to keep watch over.
Nothing to hold up.
Just warmth.
Just the weight of a blanket.
Just safe.
Softer now.
Quiet to now.
Resting.
And now.
A few gentle phrases can drift softly in the background.
You don't have to repeat them.
You don't have to remember them.
They can simply be there.
Quietly.
While you sleep.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften one breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften,
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep.
My body restores.
I can soften one breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep.
My body restores.
I can soften one breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep.
My body restores.
I can soften,
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften one breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften,
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm hell.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep.
My body restores.
I can soften one breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften one breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep.
My body restores.
I can soften one breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften,
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften one breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften,
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath I settle a little more.
As I sleep,
My body restores.
I can soften,
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath I settle a little more.
As I sleep,
My body restores.
I can soften,
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep.
My body restores.
I can soften,
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften one breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep.
My body restores.
I can soften one breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep.
My body restores.
I can soften.
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften.
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath.
I settle a little more.
As I sleep,
My body restores.
I can soften.
One breath at a time.
I'm allowed to rest tonight.
I don't have to earn this rest.
Nothing more is being asked of me right now.
It's safe to let my guard down.
I'm safe.
And I'm held.
I can let the night be kind to me.
I can let myself be cared for.
I can be as gentle with myself as I am with everyone else.
Tonight.
I get to be looked after.
I don't have to hold everything up.
I can put the day down.
The night can carry me now.
My body knows how to rest.
With each breath,
I settle a little more.
As I sleep,
My body restores.
I can soften one breath at a time.
