Welcome,
Dear one.
You've done enough for today.
This is your time now.
A space to be still,
To soften,
To settle back into the safety of your own breath.
There is nowhere to be,
Nothing to do.
Just this moment and the calm it brings.
Let the stillness welcome you in.
Let your body know that it's safe now to rest.
And that it's safe to let go.
Let's begin by gently noticing where your body touches the surface beneath you.
The back of your head,
Your shoulders,
Your hips,
Your heels.
Feel the support beneath you.
The earth is holding you,
And you don't need to hold yourself up anymore.
Take a deep,
Slow breath in through your nose.
And a long,
Easy sigh out through your mouth.
Like a whisper.
Let's do that again.
Inhale gently.
And exhale softly.
Letting your belly drop.
Letting your jaw unhinge.
Letting your shoulders fall.
As your body begins to slow,
You may notice subtle sensations.
A pulsing,
Tingling,
A wave of warmth.
This is your nervous system unwinding.
This is your body saying,
Yes,
This is safe.
Now,
Let's work with your breath to gently soothe your nervous system.
No forcing here,
No controlling.
Just an invitation.
Begin by breathing in for four counts.
And breathe out for six.
One,
Two,
Three,
Four,
Five,
Six.
Yes,
Let's try.
Inhale.
One,
Two,
Three,
Four.
And exhale.
One,
Two,
Three,
Four,
Five,
Six.
Again.
Inhale.
Two,
Three,
Four.
And exhale.
Longer this time.
And softer.
Let your exhale be like a warm breeze through tall grass.
Quiet and gentle.
Effortless.
Each time that you breathe out,
Imagine that your whole body is melting just a little more,
Like candle wax softening in the flame.
Each breath a gentle message.
It's safe now.
You can rest.
Good.
Let go of the counting and return to your natural breath.
And stay in this rhythm where your heart can settle and where your nervous system can remember peace.
Let's offer your body some gentle cues of safety.
With your awareness,
Place one hand softly over your heart.
And place the other hand over your belly if that feels right.
And feel your own warmth and your own presence.
Whisper gently to yourself in your mind or aloud.
I am here.
I am safe.
I am supported.
I am protected.
You might imagine a warm light,
A soft golden or comforting blue,
Spreading gently through your chest,
Moving through your ribs,
Wrapping around your spine like a soft blanket.
This light is your nervous system's medicine.
It slows the rhythm.
It untangles the tension.
It says it's okay to stop now.
It's okay to sleep.
Let your breath stay soft and slow,
And let the quiet hold you.
Now,
As you sink deeper into this stillness,
Let these words wash through you.
You don't need to repeat them.
Just receive them like a lullaby for your body.
My body knows how to rest.
My breath is my anchor.
I am safe in this stillness.
I release the weight of today.
It is safe to slow down.
It is safe to let go.
I trust the wisdom of my body.
I am held.
I am loved.
I am at peace.
Now,
Let yourself drift even further inward,
Moving toward deep rest,
Toward the quiet hum beneath everything.
Let the stillness carry you,
Like a slow river moving without effort,
Like a cradle rocking you gently into dreams.
If thoughts arise,
That's okay.
Let them pass through you like clouds across the moon,
And come back to the stillness.
Come back to the warmth,
To the breath.
You are safe here.
You are home.
You are safe.
You are already resting.
Let the music continue to hold you as you drift into sleep.
There's nothing more to do,
Only to be safe in the stillness.
Sleep well,
Dear one.
Good night.
