If you're here right now,
It's probably somewhere between midnight and four in the morning.
And your body is tired.
But your mind just won't let you go.
I know that feeling.
I've been there lying in the dark,
Exhausted,
But somehow completely awake.
It's one of the most frustrating places to be.
You don't need to figure out why it's happening right now.
You don't need to solve anything.
All I want you to do is stay right here with me for the next few minutes and let your breath do the work.
Stay exactly where you are.
If you're lying down,
Keep lying down.
Let your body be heavy against your bed.
Let your eyes stay closed or soft.
We're going to do a simple breathing pattern.
Breathe in for four counts.
Hold gently for 2.
And breathe out slowly for six.
That long exhale is what tells your nervous system it's safe to let go.
I'll guide you through each breath.
You don't have to count.
Just follow my voice.
Breathe in slowly through your nose.
Hold gently.
And breathe out through your mouth long and slow.
Again,
Breathe in.
Pole.
And breathe out.
All the way.
Letting your body sink a little deeper.
Breathe in.
And release slow.
And easy.
Breathe in.
And let it go.
Nothing to hold on to right now.
Breathe in.
Endel.
Soft.
And slow.
One more time,
Breathe in.
Poll.
And breathe out all the way letting go of the night.
Now let your breath find its own rhythm.
No more guiding,
Just easy,
Natural breaths.
Feel the weight of your body.
The warmth of where you're lying.
There is nothing you need to do right now.
Know where you need to be.
The night is holding you.
If sleep wants to come,
Let it.
If it takes a little longer.
That's okay too.
You've already given your nervous system something it needed.
Let the music carry you the rest of the way.
I'll leave you here now.
Good night.
Take good care.
