Welcome,
This is your time to drift into deep,
Nourishing rest,
A time to soften,
To unwind and to gently release the weight of the day.
There is nothing you need to hold on to now,
Nothing you need to solve,
Nothing you need to carry forward,
Allow yourself to arrive fully in this moment.
Feel the bed supporting you,
Steady,
Warm and welcoming,
Let your body settle into the mattress,
Limb by limb,
As if the surface beneath you is quietly inviting you to let go.
The day is complete,
Whatever happened,
Whatever didn't happen can fall away now,
Thoughts may still move through your mind and that's ok,
You don't need to follow them,
Just notice them drifting by like clouds passing across a gentle evening sky.
If you haven't already,
Allow your eyes to close,
Letting the darkness behind your eyelids become soft and comforting,
This is your sacred time to rest.
Begin to deepen your breath now,
Without effort,
A slow inhale through the nose and a long unhurried exhale,
Inviting you now to take two gentle rounds of a calming breath pattern to help your body shift into its natural rest and digest state,
Activating the parasympathetic nervous system.
Inhale for 4,
1,
2,
3,
4,
Hold for 7,
1,
2,
3,
4,
5,
6,
7 and exhale for 8,
1,
2,
3,
4,
5,
6,
7,
8 and again inhale for 4,
Hold for 7 and exhale for 8,
Now letting your breath return to a soft natural rhythm,
Feeling your whole body responding,
Loosening,
Settling.
Bringing your awareness now to your jaw,
Letting it soften,
Letting the tongue rest gently in the mouth,
Letting the lips part just slightly,
Feeling the small muscles around your cheeks release,
Allowing your eyes to grow heavy,
Feeling the weight of your eyelids resting in their sockets,
Softening the tiny muscles around the eyes,
Smoothing the forehead,
Letting your shoulders drop a little more into the pillow,
Feeling the tension melt from your neck,
Your upper back,
Your collarbones,
Imagining the weight of the day sliding off your shoulders and dissolving into the mattress beneath you,
Noticing your chest,
Letting it soften with each breath,
Imagining your upper body becoming loose,
Warm and gently supported,
Moving your awareness now to your belly,
Letting it relax completely,
Letting the abdomen rise and fall effortlessly,
Feeling your legs becoming heavy as if they are sinking into the bed,
And letting your feet fall outward naturally,
Your entire body is releasing now,
Releasing effort,
Releasing tension,
Releasing the day,
Imagine now that you are floating on a calm clear blue lake,
The water is warm and still,
Holding you,
The air is soft and quiet and there is no one here but you,
This lake exists just for you,
A sanctuary created for your rest,
Your peace,
Your solitude,
A place where the noise of the day cannot reach you,
Feeling yourself drifting slowly across the surface,
Carried by a gentle breeze,
There is nothing you need to control,
Nothing you need to direct,
Just floating,
Just being,
Just resting,
The water cradles you,
The breeze guides you,
Your mind becomes quieter,
Softer,
Steadier,
Here you come home to yourself,
Here you are safe,
Here you are at peace,
Your body drifts naturally,
Your thoughts grow faint,
You are exactly where you need to be,
Allow yourself to soften,
Allow yourself to rest,
Allow yourself to release,
Release the tension in your mind,
Release the tightness in your body,
Release anything you no longer need to hold,
Soften,
Rest,
Release,
Soften,
Rest,
Release,
Soften,
Rest,
Release,
Let these words echo gently through your body like ripples across the lake,
There is nothing else required of you now,
You are safe,
You are supported,
You are ready for a deep peaceful sleep,
Let your breath stay slow and quiet,
If you are still awake,
The music will continue,
Holding you in a soft cocoon of sound,
Guiding you deeper into rest,
This is your time,
Your rest,
Your night of renewal,
Allow yourself to drift,
You deserve a beautiful night's rest.
