So good evening,
Hello,
Welcome to the session.
So today we're just going to together just let go of the day ready for sleep,
Just with a few little exercises.
So it's best to do this as you are kind of in bed and about to sleep.
You can do it if you want,
Sort of at your desk or something or sitting down somewhere before you get ready for bed or something.
But I've kind of designed this with the intention that it works best if you're kind of in bed about to sleep and when you've finished the talk maybe you can take your headphones out and put it aside or you can just keep them in as if you're listening to kind of ambient noise or something.
And hopefully by the time we've finished you will be very much ready to just drift off into sleep.
So with that said,
Let's get straight into the exercise this evening.
So first just breathe in through the nose and out through the mouth just to clear adrenaline out of the bloodstream and things just to calm.
Just keep doing this for a little bit just maybe a few times maybe a little bit more and with every cycle of the breath,
With every exhalation,
Feel the calm kind of wash over you.
Just keeping breathing a few more times.
And now on the next exhalation just letting go of the breathing and just release everything you can mentally just all your responsibilities and everything.
Let them all go.
Allow worries,
Things your brain is trying to think about just all to flutter away to go and just leave you with this ease.
Now I'd like you just to tell yourself,
Just to assure yourself,
Everything has been resolved.
I know there is no more I can do today.
I know there is no more that I need to do today.
So I let go of everything.
Repeating it once more.
Everything has been resolved.
I know there is no more I can do today.
I know there is no more I need to do today.
So I let go of everything.
And as you say this just feeling the burden of the day kind of lifting away,
Lifting off and just repeating it a few more times if you need.
Now if there is anything you've been trying to remember today to kind of keep in your head so you don't forget,
Maybe just if it's important just take a moment just to find a pen and paper,
Just jot it down so you can really let go.
Maybe you don't need to do that,
Maybe you do.
And then ultimately whatever you do,
Let it go.
Just let it fly away and be forgotten.
Ok,
Actively let go of it now.
Don't need to remember it.
It will come back if it is needed.
Allow everything to be forgotten.
Go freely where it wants and settle there.
Now start to feel yourself drifting downwards into sleep.
Just starting.
It's soft,
It's comfortable.
Everything busy and jittery and nervous and so on has gone away forever right now.
Tomorrow is not just a new day,
It's like a new life.
So enjoy the peace of knowing that you now,
Here,
Will never have to confront it.
Let's just run through some affirmations now briefly just to find that place of comfort and of balance.
You are safe.
You are equanimity.
You are balance.
You are peace.
All is well.
Good and bad.
All things are a balance.
And all are as beautiful as each other.
Golden sparkling stars.
You are loved.
You are admired.
You are incredible.
You are invaluable and you are blessed to be you.
Now just keeping allowing yourself to let go of anything else that comes up.
Finding that place of peace,
Equanimity,
Letting go of everything and letting yourself drift down further and further into sleep until eventually you'll drift off.
And if you need,
Just taking a few deep breaths around again if you feel you need calming once again.
Feeling that calm washing over you with every exhalation.
Now if you'd like to put this aside at the moment then do this in a moment and if you're going to continue listening until you fall asleep then just stay as you are.
So just making sure your eyes are closed.
Try to move your body a bit more slowly if you have to move at all.
Try to let that calm penetrate through your whole body.
Every inch.
And with that just keeping drifting off until you can fully settle into sleep.
Sleep well.
Bye bye.
