You are worthy of a peaceful night,
Where everything around you calms,
For anyone who needs a little help falling asleep tonight,
This one's for you.
Cozy up in bed if you aren't already,
And gently close down your eyes.
Let's begin with some gentle deep breaths,
Breathing deeply in through your nose as you briefly hold your breath at the top,
And exhale with a sigh,
Letting your body find a comfortable position as you continue to breathe on your own,
Settling into the softness of the mattress supporting you,
Welcoming any little shifts of your limbs or muscles,
Feeling the coolness of the sheets as you move your fingers over the folds of the fabric,
Listening to the music play softly in the background as you slow down your breathing.
As you breathe in,
Allow the muscles in your body to tense and tighten for just a moment as you hold the breath,
And then let it all go as you soften and release.
Breathing deeply is a signal to your body that it's time to relax,
Just like getting into bed each evening is a signal to the mind that it's time to sleep.
It feels good to take nice deep breaths all the way into the deep parts of your belly,
And to really expand your lungs as you pull the air deeper into you,
And then to exhale with an awe as you encourage your body to soften a little deeper still with each exhale,
Letting your breath find a comfortable position,
And start to notice a sense of soothing radiating around your eyes,
Almost as if you had a weighted eye mask gently resting over them,
And now start to feel that heaviness stretching over your forehead,
Really feel each tiny muscle settle,
Feeling your head growing heavier as it sinks deeper into the pillow,
All of the muscles around your mouth and jaw,
And with your next inhale,
Imagine the warm air traveling to the back of your neck,
Gently loosening each muscle,
The soothing air floats down your neck into your shoulders,
And feel them drop as they too feel heavy,
And just encourage them to sink a little deeper into the softness that supports you,
Imagine any tension you have been holding onto releasing into the earth below,
And with your next breath,
Imagine the air carrying the feeling of calm down into your chest,
Feeling how it gently travels down into your arms,
Slowly soothing and easing as the warmth moves through your wrists and your hands,
As it flows out of your fingertips,
With every breath in and out,
You feel your muscles letting go one by one,
And with your next inhale,
Feel the relaxing breath traveling across your belly,
Around your sides and ribs,
To your back as it wraps itself around you,
Like a weighted blanket encompassing your frame,
Slowly traveling down to your hips and thighs,
Feeling these powerful muscles soften and melt down your knees into your calves,
Ankles,
Feet,
Feeling every tiny muscle in your body become heavier and heavier,
All the way down to the tips of your toes,
Your body is breathing softly and deeply now,
You are safe,
Your body is at peace,
Continue to breathe as the air flows through you,
Finding that each breath cycle sends you a little deeper still,
As the breath soothes and heals every inch of your body,
Your body knows just how to soften and relax,
It knows how to be intentional and how to claim the rest it needs,
Your body is heavy,
Your mind is still and all is calm.
