Pause, Rest & Sleep

A simple night wind-down helps you close the day, settle your mind and ease your body toward sleep. There are no visualisations or affirmations. This meditation gives you gentle guidance to help you shift out of the day and into restful sleep.
Use it at night when you are ready to sleep.
You can use it daily or only on nights when you need extra support.

Music: Peaceful Sleep by Good B Music
Photo: Jorge Vasconez

Transcript

It is time to pause.

You have done enough for the day.

Everything else can wait till tomorrow.

Whatever pending tasks you have,

You can set them down and they will still be there in the morning.

Close all doors to any unfinished work.

Whatever is left can wait for tomorrow.

You did the best you could today and now it is time to pause.

Let go of the day.

Release all the threads that you are holding on to.

It is time to rest.

Take a deep breath in and let it out.

Let a wave of relaxation and rest clear all mental and emotional load of the day.

Your mind knows how to step out of the day and how to rest.

Let it remember.

Let it slow down.

Let your mind rest.

Take a deep breath in and let it out.

With every breath you take,

Your mind drifts closer and closer to rest.

It is time to drift into sleep.

With every exhale,

Your body is getting heavier and heavier.

You are sinking into the bed,

Into the soft and cozy surface below you.

Another wave of rest and relaxation washes over your entire body.

Feel your feet getting heavier.

Your hands feel as if they weigh more and more with each passing moment.

Your legs are getting heavier.

Your arms are sinking deeper into your bed.

Your chest and your back settle into the comfortable surface beneath you.

Your face muscles are relaxing.

Your eyelids are getting difficult to move,

So you close them and keep them closed.

Your body knows how to drift into sleep.

Let your body get heavier.

Let it sink into the ocean of rest,

Relaxation and sleep that is now available to you.

The day has ended,

Warm,

Cozy,

The night has taken over.

Wave after wave of deep,

Restful sleep is washing over you.

Dissolve all effort,

Let the day go.

Your body knows how to sleep,

Your mind knows how to rest.

Allow yourself to pause,

To rest and to drift off to sleep.