Welcome to your sleep sanctuary.
I am Colleen Pletcher.
This is a comfortable space,
A soft space.
Designed for nothing but your rest.
There is nothing left to solve tonight.
No more decisions to make.
The day is done.
And it is the time to let go.
Make any final adjustments to your blankets,
Your pillow,
Or your posture.
Allow your arms to rest loosely by your sides,
Palms facing up or resting gently on your belly.
Take a long,
Slow breath in.
Feeling your chest rise.
And as you exhale,
Feel your body make a slightly deeper impression into the mattress.
With every breath out,
You are letting go of the day's weight.
Bring your awareness all the way down to your feet.
Notice your toes.
Notice the soles of your feet and your heels.
Take a breath into your feet.
And as you breathe out.
Imagine them becoming heavy.
Like warm sand.
Let them move comfortably into complete calm.
Move your attention up to your calves,
Your shins and your knees.
Feel the large muscles of your thighs.
Breathe in.
And as you breathe out,
Allow your legs to grow heavy.
Deeply heavy.
Melting into the softness.
Feel them sinking down,
Down into the support of your bed.
Bring that gentle awareness to your hips.
Your pelvis,
And your low back.
Breathe directly into this space.
And as you exhale,
Allow it to widen.
Let it soften.
Feel the entire lower half of your body becoming weighted,
Anchored,
And still.
Let the softness travel up your spine.
Releasing any tensions in the middle back.
Your upper back,
And the space between your shoulder blades.
Feel your belly rise and fall with your natural breath.
You don't have to control it anymore.
Allow your breath.
To flow like gentle waves on a calm night.
Now allow that heaviness to melt into your shoulders.
Let it pour down your upper arms,
Past your elbows,
Into your forearms,
Your wrists,
And each individual finger.
Your hands are heavy.
Your arms are entirely at rest.
Finally,
Soften your neck.
And your jaw.
Unclench your teeth.
Allow your tongue to drop away from the roof of your mouth.
Smooth the skin across your forehead.
Even the space behind your eyes is letting go.
Your whole body now is a sanctuary of heaviness comfortably grounded.
And still.
You fade into ease.
If thoughts drift in,
Let them drift past like nighttime clouds.
You are too heavy to follow them.
You're drifting.
Resting.
Deep sleep is now waiting for you.
Sinking down.
Letting go.
Sleep well.
