Welcome,
Dear one,
To this slow sleep meditation.
Take a slow,
Soft,
Unhurried breath in.
Let your exhale fall out like a warm sigh.
Feel your body arriving inch by inch into rest.
Nothing to hold.
Nothing to manage.
Just the quiet beginning of release.
Whisper inwardly,
I am safe to slow down.
Breathe in for a gentle count of one,
Two,
Three.
Hold for one.
And exhale for one,
Two,
Three,
Four.
Slow and delicate.
And again.
Inhale for one,
Two,
Three.
Hold.
Exhale for one,
Two,
Three,
Four.
Inhale for three.
Hold.
Hold.
Exhale for four.
Allow the rhythm to settle into your nervous system like dust settling in a sunbeam.
And silently whisper,
I let go of the pace of the day.
Let your forehead smooth out.
Let your jaw loosen.
Let your shoulders drop as if melting into warm water.
Feel your chest open quietly.
Feel your belly rise with peace,
Fall with release.
Every breath says,
It's okay to rest now.
And silently whisper,
My body knows how to relax.
Imagine a warm glow at the center of your chest.
It pulses softly,
Tenderly,
Like a small lantern.
With each inhale,
It brightens.
With each exhale,
It softens heavy feelings you've carried.
You don't need to push anything away.
Just let it loosen,
Dissolve,
Unwind.
Whisper to yourself,
I release what no longer serves my heart.
Let your breath become even softer,
Barely there.
Imagine floating on a calm night lake.
The surface smooth as dark glass.
Stars shimmer above you.
Your body grows heavier,
Sinking into serenity.
Your mind grows quieter,
Settling like evening mist.
And silently whisper,
I welcome peace into every part of me.
If a thought comes,
Let it drift past like a cloud.
If an emotion rises,
Let it be held by the night.
Your only job is to soften,
To sink.
To surrender to this gentle undoing.
Your breath a whisper.
Your body a poem of stillness.
And silently whisper,
I allow myself to rest deeply.
You are crossing the final threshold.
Your breath is slow and silky.
Your heart is light and open.
Your body is warm,
Safe,
Ready.
Feel the night wrap around you like a soft blanket.
Let sleep rise up from underneath you.
Lifting you into effortless drift.
Into softness.
Into dreams.
And say to yourself,
I am safe.
I am held.
I am ready to sleep.
May your rest be deep.
May your dreams be gentle.
May tomorrow greet you with lightness.
