Find a comfortable position,
Whether you're lying down or gently settled in.
Allow your body to soften.
You don't need to do anything right now.
You don't need to be anywhere.
This moment is just for you.
Let your eyes close.
Gently.
Naturally.
As if sleep is already finding you.
Begin to notice the surface beneath you.
The way it holds you.
Completely and without effort.
Feel the weight of your body sinking down.
Just a little more with each breath.
Your shoulders can let go now.
Your jaw can soften.
Your hands can rest open and easy.
There is nothing to hold on to tonight.
Allow yourself to sink into your bed.
Now,
Gently turn your attention to your breath.
Don't try to change it.
Don't try to deepen it or slow it down.
Just notice it.
Notice the air as it arrives,
Cool and quiet,
Through your nose.
Notice the gentle rise of your chest and your belly as your lungs fill.
And then,
The slow release,
Warm air drifting out.
Your body letting go.
Just a little more with every exhale.
Breathe in.
Two.
Three.
Four.
And out.
Two.
Three.
Four.
Five.
Breathe in.
And out.
Let that rhythm carry you.
You don't have to think about it.
Your body already knows how to breathe.
It has been doing this your whole life.
With each out-breath,
Imagine you are releasing the weight of the day.
The conversations,
The to-do lists,
The small worries that gathered like clouds.
Breathe in.
And breathe them out.
There is nothing to solve tonight.
Nothing to figure out.
The day is complete,
Exactly as it was.
And with every exhale,
You drift a little deeper.
A little quieter.
A little more still.
Breathe in,
Slowly.
Feeling your body expand.
Breathe out.
And let everything soften.
Knowing you are safe.
You are held.
You are exactly where you need to be.
If your mind begins to wander,
And it may,
That's okay.
That's what minds do.
When you notice the thought drifting in,
Simply acknowledge it and let it pass.
Like a cloud moving slowly across a quiet sky.
You don't need to follow it.
You don't need to chase it away.
Just let it float by.
And return gently to your breath.
Always the breath is here.
A soft anchor.
A quiet home to return to.
In and out and out.
Notice how,
With each breath,
The space around your thoughts grow wider.
Quieter and more peaceful.
You are not your thoughts.
You are the stillness beneath them.
Keep allowing your breath to find its own natural rhythm.
No counting needed.
No guiding.
Just breathing.
Just being.
Feel the heaviness in your eyelids.
The warmth spreading through your body.
The quiet settling in.
You're drifting now.
Slowly.
Peacefully.
Like a leaf resting on still water.
There is nowhere to go.
Nothing to do.
Only this gentle,
Quiet moment.
And the soft rise and fall of your breath.
Let sleep come now.
In its own time.
In its own way.
You have done enough today.
You are enough.
Rest now.
Deeply.
Peacefully.
Completely.
Until next time,
Sweet dreams.
