Taking a moment now to settle into bed.
Maybe making any Last small adjustment that would help you feel a little more comfortable.
And if it feels right for you,
Allowing your eyes to close.
Beginning by bringing attention to the breath.
Not changing anything just yet,
Just noticing.
Gentle rhythm of your breathing.
And then maybe inviting a slightly slower breath in.
And a long,
Easy breath out.
Breathing in.
And breathing out.
Allowing each exhale to be just a little longer than the inhale.
And there's nothing you need to do.
Know where you need to be.
Nothing to achieve Just this moment and this breath.
And as you continue breathing,
Maybe starting to notice the support beneath you.
The mattress holding your body.
Supporting you completely.
Just allowing yourself to be held by the comfort of your bed.
And for this moment you are safe,
Safe to soften,
Safe to rest,
Safe enough to let go and now gently bringing awareness to the top of your head.
Noticing any tension that may be there.
And just allowing it to soften.
Softening around the forehead.
The temples.
The space between your eyebrows.
Allowing the muscles around the eyes to relax.
The jaw unclenching.
And allowing that sense of ease to flow into the neck and the shoulders.
Shoulders releasing their work for the day.
Any weight that they've been carrying.
Letting it all rest for now.
And feeling that softening move down through the arms.
Elbows,
The forearms.
The hands,
The palms,
The fingers.
Just allowing the arms to become heavy.
Relaxed.
And supported.
Bringing awareness now to the chest and the upper back.
Maybe noticing the gentle rise and fall of your breath here.
And then softening through the stomach.
In the lower back.
Allowing these muscles to relax and to sink a little deeper into the support beneath you.
Letting go of any holding,
Any gripping,
Any effort.
And bringing awareness down into the thighs.
And the knees.
The calves.
The ankles.
The feet.
All the way to the tips of your toes.
Just allowing the whole body to rest here.
Heavy,
Supported,
Comfortable.
Nothing more is required of you tonight.
The day is complete.
And for now,
There's nowhere you need to go.
Nothing you need to solve.
Nothing you need to become or do.
And if thoughts arise,
Just allowing them to come and go like clouds passing through the sky.
No need to follow them.
No need to push them away.
And simply returning to the feeling of being here.
Resting in the comfort of your bed.
Held,
Safe,
And supported.
And as sleep approaches,
Whenever it's ready,
Allowing yourself to drift gently into a peaceful and restorative night's rest.
