Hello and welcome.
Thank you for being here with me right now.
Let the lights dim around you now.
Maybe you're in a hotel room,
A guest room,
Or somewhere a little unfamiliar for the night.
New walls,
New sounds,
A different bed beneath you.
And sometimes,
Even when the day is over,
The body doesn't quite know how to rest yet.
So tonight,
Let's help your body remember that it is safe to sleep,
Even somewhere new.
Begin by simply noticing your breath,
Just as it is.
No need to change it.
Just feel the gentle movement as air flows in and out,
In and out.
Listen to the sounds around you.
Maybe there's distant traffic,
A hallway door closing,
Or an unfamiliar hum in the room.
Let those sounds become part of the background,
Like waves far away on a shore.
They can simply exist.
Now,
Bring your attention down to your feet.
Notice if they're holding any tension from the day's travel.
Long walks,
Standing in lines,
Moving from place to place.
Let your feet soften,
And let them rest.
Feel that relaxation traveling slowly up into your calves and knees.
Let the muscles release and soften,
And sink deeper into your bed.
Your hips and lower back may still carry the memory of sitting and waiting and moving all day long.
Feel it as your bed absorbs this weight,
Releasing your body.
Feel your stomach soften,
No longer bracing or holding,
And then feel your chest open gently as your breath becomes quieter,
Easier.
Let your shoulders sink,
As if warm water is washing over them,
Melting the last pieces of tension away.
Feel your arms grow heavy and relax.
Allow your hands to unclench,
And feel your fingers loosen.
Let the small muscles in your face rest.
Soften your brow,
Unclench your jaw,
And allow your tongue to soften and release from the roof of your mouth.
And let your eyelids grow comfortably heavy.
Even though this room is new,
Your breath is familiar.
The rhythm of your heart is familiar.
This calm within you travels anywhere you go.
Imagine now,
A gentle light of peace filling the entire room,
A quiet blessing from the universe,
Wrapping the space in comfort and safety.
You are protected tonight,
Watched over and supported in your rest.
Let your breath become softer still,
As sleep begins to find you naturally,
Like a tide slowly returning to shore.
You are at home within yourself,
No matter where you lay your head.
