The day is over.
Whatever,
The day included,
It's behind you now.
And there's nothing left in it that needs you or requires you tonight.
So get comfortable,
Move the pillow,
Straighten the blanket,
And find the position you actually sleep in.
Not the one you think you should be in.
And let your eyes close.
This is all very ordinary.
Breathe in slowly and let it out a bit longer.
Again.
And out.
Feel the mattress taking your weight.
It's been holding you up already for a few seconds or a few minutes and you haven't had to do anything.
Notice that.
Now let's move through the body.
Nothing too tense,
Nothing too dry,
Just a tension,
And it's already perfect,
Arriving somewhere and something letting go.
So start at the very top of your head.
Let the scalp soften.
Your forehead,
Smooth.
All the thinking of today can stop here.
Space between your eyebrows,
Just let it widen.
Your eyes,
Heavy?
Resting back into their sockets.
Your cheeks,
Your jaw,
Let the teeth come slightly apart and the lips come part too.
Your tongue resting in the floor of your mouth.
Your throat,
Soft.
Your neck is fully supported,
Nothing to hold up anymore.
Your shoulders dropping away from your ears.
Further than you thought they could.
Down your arms.
Elbows Forearms your wrists.
Your hands.
Each.
Finger.
Happy.
Your chest rising and falling without any help from you.
Your ribs widening a little on each breath.
Your stomach soft.
Nothing held in.
Your lower back sinking.
Your hips releasing.
Your thighs heavy and warm.
Your knees.
Your calves.
Your ankles,
Your feet.
Your toes.
The whole body held.
Nothing left to carry.
Notice how happy you have become.
Not tired heavy.
Settled heavy.
The way a stone sits in the bottom of a river.
Each breath out lets you sink a little further.
There is nowhere to be tonight,
Nothing to decide.
Nothing that will be improved by you thinking about it now.
Tomorrow has its own hours.
It will get them.
Thank you.
Boom!
Help.
If a thought arrives,
Let it pass through without following it.
It doesn't need a reply.
My voice is getting further away now.
You may already be gone.
That's exactly right.
Nothing to do.
Let the breath be slow.
Let the body be still.
Sleep now.
Rest well.
