Welcome.
It's time for rest.
So let's take some time to prepare your mind and your body for sleeping.
Beginning with your physical body.
This resourceful body that supports you throughout the day.
Go ahead and connect your sensations right now.
Maybe noticing your energy level.
The weight of your limbs.
How warm or cold you are.
And notice how your body breathes for you.
As you inhale and exhale without effort.
Just notice the natural cadence of your breath.
Maybe letting those exhales become just a little longer than the inhales.
Or letting out a soft sigh as you empty your lung.
You may also notice some pain,
Tension,
Or illness in your body tonight.
And if so,
Try placing a comforting hand there with compassion.
Offering a moment of loving-kindness to your body for supporting you,
Even while dealing with this discomfort.
Our bodies carry so much and they work so hard to keep us going.
Let's take a quiet moment just to appreciate that hard work.
And now let's turn inside.
Notice what thoughts,
Feelings,
Or sensations are present right here and now.
Maybe offering them a sweet hello.
Letting them know I'm here now.
See if we can bring a sense of gentle curiosity to whatever's showing up without needing to change it,
Fix it,
Or judge it.
Just notice it.
How do you feel towards these thoughts or sensations right now?
You know,
Any openness or willingness.
Any warm,
Just go ahead and extend that to them.
And from this curious space.
See if any parts of you have anything they need you to know or understand before you rest.
Our inner parts always have good intentions,
And they find the most peace when they feel heard and seen by you,
Your core self.
And take a moment to send the parts that are present some warm,
Compassionate energy,
Taking in whatever they have needed you to know.
And if you notice a voice inside that feels frustrated,
Anxious,
Or isn't feeling very curious right now,
Just know that that is a part of you too.
And if it feels all right,
Let's welcome that part as well.
What does it need you to know right now?
Maybe it's worried about lowering its guard when you need to sleep.
Maybe it's where you'll get stirred up and activated if you relax.
Maybe it's afraid you're going to forget something important.
Whatever the concern is,
See if we can offer that part some validation.
Letting it know what does make sense to you about its concerns.
Before we move on.
Let's set a clear intention for these parts.
Let's let them know that tonight,
Our goal is to support them in getting tucked in for rest.
If there are parts that need more time,
More conversation,
Or more spaciousness,
Whisper a gentle promise to them right now.
I see you and I intend to come back to you tomorrow.
When we both have more daylight and energy.
And as you make that promise,
Notice how you feel toward all of these parts right now.
Take a breath.
And let them know that you feel this love.
Is appreciation.
In this care for them right here in this moment,
Even as they begin to settle.
And with that loving intention held between you.
Gently bring your focus back to your physical body.
Imagine your body in the space right now,
Exactly as you are sitting or lying down.
Feel the support of the mattress beneath you.
The texture of the objects you have around you.
And with your next exhale.
Let your bones feel just a little heavier.
Imagine pouring your weight directly into the bed.
Allowing the weight of gravity to pull you down.
So that you don't have to hold yourself up anymore.
And as you settle into this grounding awareness,
See if your body can relax just 10% more.
You don't have to force a deep state of relaxation.
Just see if your jaw can unclench just 10% more.
Maybe letting your tongue drop away from the roof of your mouth and softening the throat.
Allowing the muscles around your eyes to soften.
Even just a tiny bit.
Letting the space behind your closed eyes become wide,
Dark,
And spacious.
Allowing those shoulders to drop a little more.
Invite all of your inner parts.
To tuck in wherever feels comfortable for them tonight.
Bathed in the care that you just offered them.
They don't have to disappear.
They can just rest.
Thank them for their hard work today.
And welcome your entire system into a deep and well-deserved sleep.
Thank you.
