Welcome,
This is your time to unwind the body,
To gently release the day and to guide your nervous system toward rest.
There's nothing you need to fix,
Nothing you need to achieve,
Just a few simple invitations to help your body remember how to let go.
So make yourself comfortable and allow your eyes to close whenever that feels right.
Begin by noticing your breath,
No need to change it,
Just feel the natural rhythm of the air moving in and out.
As you notice your breath,
Let your attention start to settle inside your body as if you are gently coming home.
Bring your awareness to your shoulders.
Many of us carry the day here,
So just notice what's present.
And if it feels good,
Allow the shoulders to soften a little,
Perhaps melting downward as if they no longer need to hold anything.
Now your jaw.
Let your teeth part slightly,
Your tongue resting gently in your mouth as the muscles of your face soften.
Bring awareness to your belly.
See if you can allow the belly to be soft,
Open,
Not holding in,
Not bracing,
Just resting.
And notice your hands.
Let the fingers loosen,
The palms open as if your body is giving itself permission to finally rest.
As your body softens,
Your nervous system begins to receive a new message.
It's ok now.
You don't have to stay alert.
You are safe enough to rest.
There's nothing else you need to do tonight.
The day can be placed down gently.
The body knows how to sleep and it will take it from here.
From here you don't need to listen closely anymore.
You can simply allow the sound around you to hold you like a soft current,
Carrying you towards sleep.
You can rest now.
And let the night take care of the rest.
