Hello,
Dear one.
Let's begin to prepare for deep rest,
For deep peace,
For deep healing.
Sleep is so important to self-care,
So worthy of our time and attention.
It is the basis of our clarity and our capacity to show up.
I invite you to give yourself permission,
Your body permission,
To relax and let it all go.
It's important to realize how many times we've told ourselves to run all day long.
How many times have we forced ourselves to hurry,
To move with a sense of urgency.
It's all over now.
It's now time for rest.
I invite you to close your eyes,
To speak to your body with kindness.
It's now time to relax,
To let go,
To release all the tasks,
And to rest deeply.
Get yourself a little bit more comfortable.
Find your spot.
Take your time.
No need to rush.
We're letting all the rushing go.
The more deeply we relax,
The more deeply we sleep,
The more our body can heal and strengthen,
The stronger our immune system,
The clearer our thinking.
We've all had those days where we slept so badly that we couldn't even think the next morning.
We're also more reactive with others.
Let's not do that anymore.
Let's give our body permission to slow down and stop.
Let's slow our minds.
Let's breathe deep,
Allowing yourself to relax,
To release ever so gently the tension in your cells.
Our memories are stored across our whole body,
And we can get locked into patterns of behavior and thinking that we don't even see.
Often these hurry us up and have us acting out of fear.
And it's time to let that all go.
Shift down just a little bit more.
Settle in a little bit more.
And it's okay if you're still a bit restless.
All is well.
Allow yourself to wiggle and shift,
Making sure everything is just right.
When you're a bit more settled,
Turn your attention to your breath.
Taking a few deep breaths.
There's nothing to be done right now but rest.
Feel the rise and the fall of your chest.
Just breathe in and out.
You're doing it right.
You're slowing down.
You're becoming more calm.
Deep rest also allows us to come into this present moment more completely.
It allows our body and our mind to rest.
Sleep heals us.
It allows our body to repair itself.
It is so critical for our life.
Bringing your attention now to the center of your chest,
To the area of your heart and lungs.
Simply let your attention rest there.
Continue to breathe slow,
Peaceful.
Relaxing completely to the rise and the fall of your chest.
Just let it all go.
Feel the expansion.
Feel the exhale.
Your body wants to rest.
It wants to sleep deeply.
It wants to be made whole.
It's our agitation,
Tension and urgency of the day which normally prevents this.
Let your body know now that it is time to rest.
That it is time to sleep.
One way to move deeper is to re-sync our heartbeat with our breathing.
To do this,
We focus on the area of your chest and imagine you are breathing in and through your heart.
It is an image or a feeling.
And then exhale by focusing on your diaphragm,
Solar plexus,
The upper part of your stomach.
Continue this rhythm,
Focusing on your breath,
In through your heart,
Out through your diaphragm.
Simple and easy.
Slow and calm.
Letting your thoughts go.
You are all done for the day.
If there's anything that needs to be remembered,
Invited to come back to you tomorrow.
Allow deep rest to bring clarity to the situation,
That you may have new perspective.
All is well.
Continue focusing on your heart breathing.
Allow the rise and fall of your chest to lull you into a deeper relaxation.
You may have a few sounds around you,
Especially those that occur regularly,
Like a train or a neighbor's babies crying.
Remind yourself that these are the sounds of your life.
They actually mean you're safe.
They're a normal part of the rhythm of your life.
They actually mean you can rest more deeply.
Remind your subconscious mind that these are normal sounds,
That you can move deeper into sleep now or at any point during the night.
Allow them to deepen your sleep,
Bringing your attention back into your body.
Become aware of any place where tension remains.
Maybe it's your hands from working all day,
Your feet and legs from standing and running around.
Just release that tension.
Just ask it to let it go.
Move deeper into peace.
Check your shoulders or any other place where you might still be holding tension and relax your body.
Breathing in and out,
We feel the tension release.
Giving yourself permission to rest.
Your body calms.
Your thoughts float away.
Your mind is calm as well.
Your muscles are at ease.
If there is still tension in your body,
Return to your breathing.
Focusing on the center of your chest,
Expanding and releasing.
Continuing the rhythm.
Breathing in through your heart and out through your diaphragm.
You can't do it wrong.
Your body is dropping in its own natural rhythm.
Doing what it needs and wants to do.
Deeply and completely relaxed.
Moving deeper into sleep.
Deep relaxation is natural.
Your body knows what to do.
Allowing your body to drift off.
Allowing your mind to slow and calm.
Your heart has already begun to slow down.
The tension in your muscles released.
Your mind is calm,
Beginning to drift away.
Your heartbeat is smoother and has dropped into rhythm with your breathing.
This is a coherent state in the beginning of restoring your body.
If you have a heart partner with you in bed,
You may even have dropped into a heart rhythm together.
We are simply allowing our body to move into its natural state of rest.
If there's any tension remaining,
We ask it to release.
Know your body has served you well today.
Let it rest deeply.
Your body has already begun moving into sleep.
Simply relax and allow.
Each and every cell of your body begins to fall into its own peaceful,
Restful,
Healing rhythm.
From deep sleep,
We will wake up tomorrow clearer and cleaner,
Stronger,
More healed,
More whole.
And we continue to relax.
Moving deeply,
Peacefully into sleep.
Following the rhythm of our breath into deep sleep.
Deep,
Deep,
Peaceful sleep.
Allowing your body and your mind to drift off.
Peaceful and easy.
Deeper and deeper into sleep.
As you drift away.
