Welcome to this gentle space of rest.
I'm so glad that you're here,
Choosing to give yourself this time.
There is nothing you need to prove,
Nothing you need to fix,
And nowhere else you need to be right now.
This is simply your time to return home to yourself.
To take a moment to notice that you've made it through the day.
However it went,
Whatever you carried,
Whatever felt heavy or light,
You're here now,
And that's enough.
So let's begin with the gentle havening touch that will signal to your nervous system that it's safe to soften.
Choose whichever havening touch feels most comfortable for you right now.
Perhaps the shoulders,
Down the arms,
The palms of the hands rubbing together,
Or the face.
Trust what your body is calling for in this moment.
Begin with your chosen touch,
A slow gentle intention.
Feel the warmth and connection of caring for yourself this way.
You can start with one touch throughout,
Or between them,
Just shifting whichever feels more natural.
There is no right way,
Just your way.
As you apply the touch,
Gently breathe naturally in through your nose and out through your mouth.
Let each gentle exhale be a small moment of letting go.
And whisper to yourself,
Either out loud or silently,
It's okay to soften.
It's okay to rest.
Continue your gentle self-havening as we deepen into body awareness.
And take a slow,
Nourishing breath in,
And let go with a gentle sigh.
Notice your body here in this moment,
Without judgment.
Simply notice.
Where have you been holding the day?
Perhaps in your jaw,
Clenched tight with unspoken words.
Maybe in your shoulders,
Carrying more than you needed to.
Or in your belly,
Tight with worry and rushing.
With your next breath,
Send your exhale directly into the place of tension.
Imagine your breath as warm honey,
Flowing exactly where you need softening.
Continue your havening touch with each stroke and send this message to your body.
I see you.
I appreciate how hard you've worked today.
You can rest now.
Your body.
Your body has been faithful.
A faithful companion through everything.
Your body has been your faithful companion through everything.
It deserves this gentleness.
It deserves this care.
Feel how your nervous system is already beginning to shift.
Moving from alertness of the day into the softness of rest.
As you continue the soothing rhythm of havening touch,
Let's create a space in your imagination where your nervous system can completely relax.
Playing into curiosity,
Seeing yourself.
Playing into curiosity.
Picturing yourself now,
Laying on a soft ground.
Maybe it's warm sand that holds the perfect shape for your body.
Or a meadow where the grass is like nature's own cushion.
Above you,
The night sky is gentle and vast.
The stars aren't harsh or bright.
They're like soft lanterns,
Steady and comforting.
They've been watching over the world for thousands of years.
And tonight,
They're watching over you.
Feel the earth beneath you.
Not cold,
But perfect temperature.
It's holding you without asking for anything in return.
You don't have to hold yourself up.
You don't have to be strong right now.
The ground has you.
The air around you is the perfect temperature for your skin.
It's a gentle breeze that moves across you like the softest blanket.
It's in this space there.
There is no rushing.
No deadlines.
No expectations.
There is only you.
Held safely by the earth.
Watched over by the stars.
Breathing in perfect peace.
With each stroke of havening touch,
Feel yourself sinking deeper into this safety.
Your body recognizes that this is home.
Continue the gentle havening touch as we consciously release what you've been carrying.
Imagine that with every stroke down your arms,
You're literally smoothing away the stress of the day.
The difficult conversation.
The worry about tomorrow.
The weight of others' expectations.
All of it can slide away with your touch.
As you rub your palms together,
Your face or your arms,
Imagine that you're creating a warm glowing light.
This light has the power to dissolve anything that isn't serving you.
Imagine you're wiping away the masks that you've been wearing today.
The mask that said you had to be strong,
Perfect or constantly available.
Taking a nice deep breath in and breathing out the day.
Breathe out the shoulds,
The need tos.
Breathing in peace.
And breathe out the parts of the day that felt too much or not enough.
Breathe in permission.
Permission to be imperfect.
Breathe out any expectations.
You have permission to be tired.
You have permission to take up space in your own life.
And for a moment just say to yourself as you would gently speak to a beloved child.
You don't have to carry the day into your sleep.
You can set it all down now.
Feel your body responding to this kindness.
Notice for a moment how the permission of knowing you can lay it all down now.
How that feels in your chest,
In your belly or even in the space between your shoulders.
And as you continue the havening touch,
Let these words wash over you like a gentle lullaby.
You can repeat them quietly or simply let them rest in your awareness.
I'm choosing to give myself permission to rest.
I'm allowing my body to remember how to soften.
I'm choosing to rest in this moment of quiet.
I'm learning that I don't have to solve everything right now.
I'm discovering that my worth exists beyond what I do.
I'm practicing letting my guard down even just a little.
I'm grateful for this moment of caring for myself.
I'm choosing to be present with myself right here,
Right now.
Begin to slow your havening touch like a song gently fading to quiet.
Let your hands come to a rest wherever feels more comforting.
Maybe on your heart,
Your belly or simply by your sides.
Feel your body in this transformed state.
Notice what's different from when we first began.
This calm,
This softness is always available to you.
Your rest is sacred.
Your sleep is healing.
You have earned this peace simply by being who you are.
You can drift off now or stay a little longer in this gentle space.
Trust your body to guide you.
Sweet dreams.
You are safe.
You are whole.
You can rest now.
