It's time to stop the scrolling,
Watching and clicking.
And let your brain release from the constant flow of information.
And let your energy come inward.
Away from the photos,
Emails,
Posts or shows that are keeping you awake.
It's time to put down your phone,
Beautiful,
And come to sleep.
So go ahead and snuggle into your favorite sleeping position.
Close your eyes.
And exhale a big,
Loud sigh.
Watching the day and signaling to your body that you're ready to rest.
Go ahead and adjust yourself if you need to.
Relieving any kinks or tension you may have.
And then take a deep breath in.
And as you exhale,
Feel yourself relax into your bed.
With your eyes closed,
The noise in your head may seem loud.
Maybe it's reminding you about something needed for tomorrow.
Perhaps it's giving you a vision of something that happened earlier today.
Maybe it's nudging you with subconscious worries or anxieties.
Or maybe it feels just like the feed you see on your phone.
One story after another popping up for you to digest.
Layering you with another coat of information.
Leaving you feeling heavy.
And maybe even a bit chaotic.
It's okay.
Your brain's job is to make thoughts.
All you have to do tonight is let them go.
Releasing them into the night and coming back here to sleep.
So as we go through our meditation together tonight.
And you hear any of these noises in your head.
Just imagine each one exiting your body through your exhale.
And disappearing into the night.
Feel the gentle movement of your body.
The beautiful waves of breathing moving through you.
Expanding your chest and belly as you breathe in.
And contracting everything as you breathe out.
Over and over again.
In a perfect rhythm.
Breathing in.
Let your forehead soften.
And your jaw release.
Let your cheeks relax.
Allow your shoulders to drop.
And your arms get heavy.
Letting your chest melt into your bed.
Breathe it all out.
Releasing the day.
The thoughts.
The visions.
The emotions.
And the hurricane of information.
And come back to your body to rest.
Feel the heaviness of your belly.
Your hips.
Your legs.
Your feet.
Feel them all surrender their weight to the support beneath you.
Breathe.
There is nothing more for you to do.
Nothing more for you to see.
Nothing more for you to figure out.
Everything left undone will be here for you tomorrow if you choose it.
The night time has come.
And in this moment.
You are safe.
You are loved.
Allow the calmness of the night to embrace you.
Float into deep deep sleep.
And feel the lightness and the spaciousness inside of you.
Calling you deeper into this restorative rest.
Sweet dreams.
Beautiful.
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