Hello and welcome.
My name is Kirby and this is going to be a short guided meditation to help you rest.
You've arrived here so you can let go of the day,
So you can allow your body,
Your mind,
Your spirit to just soften and to sleep.
In this moment find a comfortable position lying down in your bed or on the couch,
Wherever you may be.
Gently closing your eyes,
Resting your arms either down by your side or softly on your belly and just becoming aware of your breath.
There's nothing left to do,
Nowhere you need to be.
This is simply a time to rest deeply,
To be held and to drift into the quiet of the moment.
I want you to take a slow easy breath in through your nose,
Gently filling up your lungs and then open your mouth and just sigh it out.
With every inhale,
Filling up,
Creating space.
With every exhale,
Give yourself permission to just let the weight of the day dissolve.
As you slow your breath down,
Bringing your awareness to your body,
Feeling the surface beneath you,
Steady,
Supportive,
Holding you without effort.
Softening the crown of your head,
Just letting your forehead smooth,
Your jaw unclench,
You can even bring it side to side,
Just letting go of any tension.
Feel your shoulders melt down,
Away from your ears,
Further and further into rest,
The body heavy,
Muscles just soften.
Feel your arms grow heavy,
Your hands unclench,
Your fingers just resting softly.
Bring this release down into your chest,
As your breath moves easily,
Naturally.
Soften your belly,
Allow it to rise and fall like the tide,
Smooth,
Fluid.
Feel your hips sink deeper into stillness,
Your legs heavy,
Rooted and relaxed.
Feel the breath reach all the way down to your feet and your toes,
Soft,
Warm.
In this moment,
Your whole body relaxed,
You are safe,
You are held.
Notice your breath,
Without effort,
It just flows in and out through your body,
Like a gentle rhythm,
Like waves arriving at a shoreline.
Inhale to receive this calm,
This coolness as it washes over you.
Exhale,
Releasing what no longer needs to be carried.
If thoughts arise,
Just let them drift like clouds across the sky.
No need to follow them,
No need to force them away,
They will move on their own.
Thinking of yourself as the clear blue sky behind them.
Emotions,
Thoughts,
Sensations are like the clouds,
Just moving through.
There is nothing you need to do with them.
Returning to your breath,
Slow,
Quiet and steady.
Imagining yourself now beneath a night sky,
Dark,
Ink black,
With stars scattered endlessly above you,
Soft and glimmering.
The air is cool,
Calm and peaceful.
Each star above you is like a small light of comfort,
Reminding you you're not alone,
That you are part of something so much bigger,
Something vast,
Something so loving.
And as you breathe,
Feeling this connection wash over you,
Filling you with peace,
Filling you with rest,
As every cell of your body illuminates and calm.
Allow yourself to just sink further into this stillness.
The beat of your heart slowing,
Your body resting.
There's nothing more to do now.
You are complete.
Your body knows how to rest and your breath knows how to carry you into sleep.
Feeling the softness,
Feeling the weighted release that just rests in your entire body.
There is nothing to get to.
You are right on time and you will always be ready for whatever comes your way.
And as I step away,
Let yourself drift into dreams,
Peaceful,
Rested,
Whole.
