Right now,
There's nothing more required of you.
And nothing that needs your attention.
This time is for rest.
For easing the weight you've been carrying.
Mentally,
Emotionally,
And physically.
You don't need to stay awake for this.
You don't even need to follow every word.
If sleep comes quickly,
Allow it.
And if your mind wanders,
That's okay.
Minds wander as minds do.
Simply let the sound of my voice become something soft in the background.
A gentle reminder that you are safe.
Supported,
And allowed to rest.
So.
.
.
Let your body settle into the surface beneath you.
And notice where you are supported.
At the back of your head.
Your shoulders Your hips Bend your legs.
And allow your eyes to close when you're ready.
Take a slow breath in through your nose.
And a longer breath out through the mouth.
Once again,
Inhale deeply.
And exhale softly.
With each breath.
Imagine the day loosening its grip.
Begin to notice the rhythm of your breath.
Not to change it.
We're just witnessing.
Notice where the breath moves in the body.
Rise and the fall.
Now gently invite the breath to slow down.
Inhaling through the nose for a count of four,
Three,
Two,
One.
And exhaling through the mouth for a count of seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathing in for four,
Three,
Two,
One.
Breathing out for seven six five four three two one longer exhales signal safety.
They tell the body there is no emergency.
No urgency and no threat.
Continue counting your breaths at a pace that feels most comfortable.
And if counting becomes distracting,
Just let it go.
Simply allow each exhale to be longer than the inhale.
With every breath out,
Imagine anxiety draining downward from you.
Out the chest.
Out the belly.
Out of the body entirely.
Bring your attention to the very top of the head.
Notice any sensations here.
Allowing the scalp to soften.
As if warm water was gently flowing over it.
Allow the forehead to smooth.
And the brows relax.
Let the muscles around the eyes soften.
As though the eyes are gently floating.
Release the muscles in your cheeks and clench your jaw.
Allow the tongue to rest heavy in the mouth And let the throat soften.
Bringing awareness to the neck.
Front,
Sides,
And back.
And with your next exhale,
Imagine the neck lengthening softening and releasing.
Letting the shoulders drop.
No longer holding the weight of responsibility.
And let the arms grow heavy.
So heavy they no longer need to move.
Witnessing that weight in your upper arms.
Your elbows.
Four arms.
Noticing the heaviness of your wrists hands and fingers.
Allowing each finger to fully relax.
Bringing awareness to the chest.
Just notice the gentle movement of the breath.
There's nothing you need to protect here.
Nothing to brace against.
Allow the heart area to soften.
And let your breath move freely.
Bring awareness to the upper back.
The space between the shoulder blades.
Imagine warmth spreading here melting any tightness.
Allow the belly to soften completely.
No need to hold it in.
There's no need to control it.
Allow digestion to slow.
And let the body shift into rest mode.
Moving awareness to your hips and pelvis.
So often holding tension unconsciously.
Allow them to feel heavy.
Grounded,
And supported.
Moving awareness downward towards the thighs.
And allowing them to relax.
Softening your knees releasing your calves Allow the ankles to loosen.
And your feet to fall outward toes unclenched.
Your entire body is now resting.
Fully supported by the surface beneath you.
If any area still feels tight,
Breathe into it.
And allow it to soften in its own time.
Now bring awareness to your mind.
If thoughts are still present,
Planning,
Replaying,
Or worry.
That's OK.
Tonight,
You're not trying to stop thinking.
You're simply setting thoughts down.
Imagine a quiet space in front of you.
Perhaps a desk,
A table,
Or a shelf.
One by one.
Allow the thoughts of the day to appear.
Tasks unfinished.
Things you meant to remember conversations,
Replaying.
And without judgment.
Imagine placing each one down.
Perhaps you write them on a paper.
Slowly and gently.
Each thought written out.
Folded and placed aside.
In the space you envisioned.
You can tell yourself silently.
I don't need to carry this into sleep.
It's safe to let this go for now.
Continue this practice until the space feels clear.
Until your mind feels at ease.
Now imagine closing that space.
I know,
Burr.
Maybe a drawer sliding shut or a door closing gently.
A mind is allowed to rest now.
And thoughts may still come,
But they no longer need your attention.
Now imagine yourself in a place where nothing is expected of you.
Perhaps you're lying beneath a vast night sky.
Stars steady and unmoving.
The air is calm and the world is quiet.
Each breath draws you deeper into rest.
Each exhale carries you further away from wakefulness.
Images may fade.
And thoughts may drift.
You don't need to follow anything now.
Sleep is welcome.
You are safe.
You are protected.
Your body knows how to rest.
Your nervous system is settling.
You are supported through the night.
You are held in quiet care.
There is nothing you need to do.
Nothing you need to solve.
Rest comes easily to you now.
Sleep deepens naturally.
Your breath is calm Your body is at ease.
You are worthy of rest You are allowed to let go.
Abundance flows towards you with ease.
Well-being surrounds you You are safe to sleep deeply.
You are safe to stay asleep.
Everything you need will come in time.
Tonight,
Rest is enough.
You are safe.
You are protected.
Your body knows how to rest.
Your nervous system is settling.
You are supported through the night.
You are held in quiet care.
There is nothing you need to do.
Nothing you need to solve.
Rest comes easily to you now.
Sleep deepens naturally.
Your breath is calm.
Your body is at ease you are worthy of rest You are allowed to let go.
Abundance flows towards you with ease.
Well-being surrounds you You are safe to sleep deeply.
You are safe to stay asleep.
Everything you need will come in time.
Tonight,
Rest is enough.
You are safe.
You are protected.
Your body knows how to rest.
Your nervous system is settling.
You are supported through the night.
You are held in quiet care.
There is nothing you need to do.
Nothing you need to solve.
Rest comes easily to you now.
Sleep deepens naturally.
Your breath is calm.
Your body is at ease.
You are worthy of rest You are allowed to let go.
Abundance flows towards you with ease.
Well-being surrounds you You are safe to sleep deeply.
You are safe to stay asleep.
Everything you need will come in time.
Tonight,
Rest is enough.
You are safe.
You are protected.
Your body knows how to rest.
Your nervous system is settling.
You are supported through the night.
You are held in quiet care.
There is nothing you need to do.
Nothing you need to solve.
Rest comes easily to you now.
Sleep deepens naturally.
Your breath is calm.
Your body is at ease you are worthy of rest You are allowed to let go.
Abundance flows towards you with ease.
Well-being surrounds you You are safe to sleep deeply.
You are safe to stay asleep.
Everything you need will come in time.
Tonight,
Rest is enough.
You are safe.
You are protected.
Your body knows how to rest.
Your nervous system is settling.
You are supported through the night.
You are held in quiet care.
There is nothing you need to do.
Nothing you need to solve.
Rest comes easily to you now.
Sleep deepens naturally.
Your breath is calm Your body is at ease.
You are worthy of rest You are allowed to let go.
Abundance flows towards you with ease.
Well-being surrounds you You are safe to sleep deeply.
You are safe to stay asleep.
Everything you need will come in time.
Tonight,
Rest is enough.
There's nothing more you need to listen for.
And nothing more to follow.
Let my voice fade completely into the background.
Allow yourself to drift deeper.
And deeper.
Resting now.
Good night and sleep well.
