Welcome,
Dear one.
As you settle in,
Allow yourself to let go of the day and to release any burdens you may have carried.
This time is for you to rest,
To reconnect with your own natural state of peace.
Let's begin by finding a comfortable position.
Lie down in a way that feels fully supported so that you can be at ease.
Make any last minute adjustments and now gently close your eyes and bring your awareness to the present moment.
Allow yourself to fully be here and leave the past behind.
Release any thoughts of tomorrow.
Simply bring your focus inward so that you can create a sanctuary of peace and rest within.
Set a simple intention for this practice,
To enter a deep and restful sleep,
To nourish your mind and body with tranquility.
Now turn your awareness to your breath.
Notice the natural rise and fall with each inhale and exhale,
Like waves on a calm ocean.
Allow your breath to slow and deepen with each cycle.
Let the exhale become a little bit longer.
As you release a gentle sigh with each breath out,
Inhale softly and exhale feeling the tension beginning to dissolve.
With every breath,
You're inviting stillness,
Drawing yourself further into a state of calm.
Feel your body sink into the surface beneath you.
Imagine the ground beneath you is offering its full support and holding you in a safe and sacred space.
Bring your attention to the crown of your head.
Notice any tightness or holding here and simply allow it to soften.
With each exhale,
Imagine this area becoming more open and free from any strain.
Now move your awareness down to your forehead,
Your eyes,
And your jaw.
Let go of any tightness,
Allowing your face to soften completely.
You are letting go of the need to hold and the need to control.
This time now is simply to be.
Feel this relaxation flow down through your neck and shoulders,
As if a gentle stream of water is washing away tension.
Release the weight in your shoulders,
Letting them melt fully into the bed.
Now shift your focus to your chest and your heart.
Imagine a warm light here,
Gently expanding with each breath.
Feel this light as a presence of love and compassion.
Let it soften and soothe this entire area.
Let this soothing awareness move down through your arms,
Your abdomen,
Your lower back,
Your hips,
And through your legs.
Breathe deeply into each area,
Releasing any remaining tension,
Allowing your body to become heavy,
Fully surrendering to rest.
Now gently bring your awareness to your mind.
Like clouds drifting across the sky,
Let any lingering thoughts pass by without grasping or engaging with them.
Simply observe them unattached.
There is no need to analyze or act,
Just let them float by,
Dissolving as you release them with each breath.
Remind yourself that there is nothing left to do and nowhere else to be.
You are simply here,
Present in this moment of rest.
If thoughts or worries arise,
Greet them and gently allow them to dissolve.
Return your focus to your soft,
Soothing breath.
Let your breath be your anchor that holds you in this place of stillness.
As you lie here,
Imagine yourself enveloped in a soft,
Warm glow,
Like the gentle light of a candle illuminating the darkness.
This light brings comfort,
Safety,
And a deep sense of peace.
With each breath,
Let this light guide you into a deeper relaxation,
Into a state of complete ease.
Feel yourself sinking further,
As if you're gently floating into the soft embrace of sleep.
Trust this process,
Allowing yourself to fully release,
To fully let go.
As you drift,
Know that this peace and stillness is always within you and available anytime you need it.
Let this knowing be your final thought as you drift into the night's rest.
May your sleep be restful,
Your heart be calm,
And your spirit renewed.
Sweet dreams.
