Hello and welcome.
This is a meditation to help you settle into rest.
Together,
We'll take a slow walk towards a quiet,
Imagined place under the stars.
And there will be a body scan to help you release the stresses from the day.
And to help you settle in even more.
Do your best to follow along.
If your mind wanders.
Remember,
It's just what our minds do.
You can simply notice without judgment.
And gently come back as many times as you need to.
Or the invitation is at any time.
Just allow yourself to fade into deep sleep.
Quiet sleep.
Find whatever position feels most supported to you right now.
Lying down can be most helpful,
But if sitting feels safer or more comfortable,
That's completely fine to do as well.
You're welcome to adjust at any point during this practice.
Shift your legs,
Maybe adjust a blanket,
Change positions.
Comfort matters more than the instructions I'm giving you.
Once you're settled in.
You can close your eyes.
If that feels comfortable.
If not,
You can simply leave your eyes open softly,
Letting them close when they want to.
Either way is completely fine.
Let's begin by taking a breath together.
Take a breath in through your nose.
Inhale.
Pause.
Exhale through the nose,
Letting go.
Releasing.
Inhale through the nose.
Bye!
Let go through the nose one more time.
One last breath.
Breathe in through your nose.
Pause.
Exhale,
Just imagine releasing whatever it is you need to let go of.
And let your breath go.
There's no need to control it from here on out.
Just let your breath move at whatever pace feels most natural to your body tonight.
Before we take a walk together.
Let's take a moment to notice where you actually are right now.
Here in this real and present moment.
Safe.
In your comfortable bed.
Notice the surface beneath you.
The bed or maybe you're somewhere else like the floor or a couch.
Whatever's holding you right now.
Light Yourself.
Feel supported by it.
Even just a little.
Feel yourself sinking in,
Maybe a little more.
Notice any sounds in the room.
Sounds outside of the room.
Just notice you don't need to name them or figure it out.
Let them come and go,
Like background music.
Notice the temperature of the air against your skin.
Keeps it warm.
Cool.
Or is it comfortable?
Feel your blanket on your body holding you.
Giving comfort.
You are here.
You are safe enough.
In this moment.
Rest.
Feel your head sinking more into the pillow.
Now we'll move more slowly through the body.
Inviting each part to soften.
If any part of this doesn't feel comfortable.
You have permission to skip that area,
Or keep your attention somewhere that feels more neutral.
Like your hands.
Or maybe your breath.
You're in charge of this body scan.
Let's begin with the feet.
Bring awareness to them right now,
However they're resting.
Spring softness,
Warmth.
Allow them to fully rest.
Now bring that same softness and warmth.
To your lower legs.
To your calves.
Your shins.
Noticing without needing to change.
Allowing softness.
Settled energy.
Move your awareness into your knees.
And your thighs.
Just resting your awareness here for a moment.
Feeling that warmth and release.
Any tension you notice,
You're welcome to simply acknowledge.
It doesn't have to disappear for this to be working.
Notice your hips and the base of your spine.
This is often a place we tend to hold onto things without even realizing it.
Bring softness.
Bring warmth to the hips and the base of the spine.
If it feels okay.
Imagine that place is slowly loosening its grip.
Even just a little bit.
Continuing on,
Bring awareness to your belly.
If you notice you're tightening.
Let it be soft.
Release.
There's no need to hold it in right now.
No one is watching.
Nothing is required of you right now.
Just let it fall.
Gently.
With your breath.
Notice your lower back.
Your middle back.
Softening.
Bring that warmth there.
Wherever you're resting.
Let that surface do the work of holding you.
So your muscles don't have to.
Feel the back.
Sinking more and more.
And more.
Into the surface.
Bring attention to your chest.
Notice the slow rhythm of your breath moving through.
Rising.
And falling.
You don't need to change your breath right now.
Just notice that rise.
And fall.
Rise.
And fall.
Notice your shoulders.
This is another place that often carries more than it needs to.
Holding tension,
The weight of the world.
If this feels alright,
Imagine them melting.
Away from your ears.
Bring that softness.
Bring the warmth.
The melting.
Now bring awareness down your arms.
Into your elbows.
Your forearms.
Your wrists.
And out to your hands and fingers.
With that intention.
Of softness.
Of warmth.
Let them rest.
Heavy.
Sinking.
For a moment.
Notice your neck.
In your throat.
Front of the neck.
Back of the neck.
Bring softness.
Bring warmth.
Unclenched.
Feel it at ease.
Now bring attention to your face.
Your jaw.
Your jaw may be holding more than you realize.
If it feels okay,
Let your teeth.
Part slightly.
Light your tongue.
Rest heavy in your mouth.
Soften the jaw.
Feel the warmth.
Soften the eyes.
Let your forehead smooth.
Softness.
And warm.
Take a moment to notice.
Your whole body resting.
Feel that softness and warmth.
And comfort.
We're going to take an imaginary walk together.
Slow,
Unhurried.
Entirely within your control.
Remember.
You can leave this place.
Open your eyes or change any detail at any time.
This is your space.
Picture yourself.
Standing.
At the beginning of a soft path.
Maybe it's grass.
Or packed earth.
Or sand.
Imagine whatever feels good under your feet tonight.
You feel the air,
It's cool.
It's calm and quiet.
You feel at peace here.
Slight breeze rustles your hair.
Smooths across your skin.
Above you.
The sky.
Has turned a deep red.
Gentle purple.
The kind of color that only shows up right at the edge of night.
As you look up.
You notice stars beginning to appear.
Buy one.
Scattered.
Some patterns,
Some random.
Just quiet.
Presence.
And peaceful.
And there.
Low and full in the sky.
Is the full mood.
Round.
Casting a soft silver light over everything around you.
Just notice it.
Feel its presence beside you.
Begin walking slowly,
At whatever pace feels right.
There's no destination to rush towards.
Only this quiet path.
This cool air.
The wide open sky above you.
As you walk.
You notice the ground beneath your feet.
Solid.
Steady.
Holding you.
Notice the temperature of the air as it shifts.
Maybe it becomes warmer or cooler.
You can imagine a favorite scent in the night.
Maybe some flowers,
Grass or trees.
Whatever it is,
You feel it calming you more and more.
Up ahead,
You begin to notice a soft,
Warm,
Glowing light.
You see a gentle bonfire up ahead.
Hear the crackling sound as you get closer.
You see the warm orange light.
Mixed with purple,
Reds,
Yellows.
Crackling.
As you get closer,
You notice the safe space has been prepared just for you.
There's a comfortable place to settle.
Cushiony.
See you there.
A pile of pillows.
You make your way there in front of the fire.
A warm,
Comfortable blanket.
You settle in.
Allow your body to sink more and more in front of this fire.
You feel the warmth.
Soothing you physically.
Mentally.
Your full self.
You feel the softness of being in this space the starlight glowing on you above.
The mood is your companion throughout this place.
You stay here for a while,
Simply enjoying the comfort of this place.
Hearing and seeing the fire.
Letting your mind wander.
You see someone up ahead,
Walking slowly.
You can tell.
By their energy.
That this is a safe person.
It's someone you know.
Maybe from your past.
Or your present.
Or maybe it's an imagined person.
They keep coming closer.
And you smile at the recognition.
They reach the fire.
They come down and have a seat next to you.
Having them close.
Feels so comforting.
They take your hand.
They have a message for you.
And they give the message in your hand a small note.
You take a breath in,
Inhale.
Exhale.
You open up the note.
You hold it close to your heart after you read it.
These are the words you've been waiting to hear.
You thank them.
Show them gratitude.
Continue to lie back.
Be still by the fire.
Embraced by the warmth of the fire.
More stars appear above.
Enjoying the night sky.
The full moon rises.
Watching over everything.
Your person gets up quietly and leaves.
You're in a comfortable space by yourself.
You pause.
There's nowhere you need to be.
Nothing you need to do.
Let your body.
Grow heavier here.
Sinking further into comfort.
Just.
With each breath Let yourself settle.
More.
And more.
You.
Are safe here.
You are supported.
You.
Are allowed.
To rest here.
From here.
You can choose to stay under the stars and the moon by the fire.
Or if you prefer to come back in the space you're in.
Allow yourself.
To soften.
Fully.
From head.
To hips.
To toes.
Bring that warmth of the fire.
Bring the breath.
To softness.
Allow yourself.
Back to your room.
To the comfort.
Of your space and all that's familiar.
Know you can come back.
When you want to.
To the fire.
And sky and the moon.
When you need a safe space and a reminder of that message from the person who came to visit.
You feel yourself.
Fading.
Into sleep.
Fading more.
And more.
And when you're ready.
Let go.
More.
Fully.
Deeply.
Release.
Rest now.
You've done enough today.
You're allowed to simply be here.
Be held by this quiet night.
For as long as you need.
Rest now.
Let go.
A little more.
Release.
Feel yourself.
Drifting.
Away.
Rest now.
And sleep well.
