Tonight,
You are invited to give your mind something it rarely receives,
A soft place to land.
So take a gentle breath in and exhale slowly.
Letting your body settle a little more deeply into comfort.
Allow your eyes to relax,
Your hands to soften,
Your chest to open just enough to let a fuller breath flow in,
And a slower,
Longer breath flow out.
Good.
Your mind may still feel busy,
Thoughts may still be moving quickly,
And that's okay.
You don't need to push them away,
You're simply going to guide them into quiet.
Take a moment to imagine your thoughts not as words,
Or worries,
Or stories,
But simply as movement,
Like swirls of air,
Or ripples on the surface of water.
Nothing to fight with.
Nothing to stop.
Just gentle movement.
And now imagine your breath has the power to soften those ripples.
Inhale,
And picture the ripples spreading out,
Exhale,
And imagine them smoothing,
Flattening,
Relaxing,
Softening.
Each exhale becomes a quieting wave that calms the surface of your mind.
Now imagine you are sitting comfortably beside a slow,
Gentle stream.
The air is soft,
The light is fading into evening,
And everything here feels safe.
Beside you,
Leaves float on the surface of the stream,
And each time a thought appears in your mind,
A worry,
A memory,
A what-if,
Place it on a leaf,
Watch the leaf drift by,
Not forcing it,
Not chasing it,
Simply letting it move.
One thought,
One leaf,
Drifting away.
Another thought,
Another leaf,
Drifting away.
Your mind doesn't have to stop thinking,
It just has to let go of holding the thoughts so tightly.
Let them come,
Let them go,
Let them drift,
And with each thought that floats away,
Your mind becomes a little quieter,
A little slower,
A little softer.
Now bring your awareness to the sound of your own thoughts.
Notice how quickly they try to speak,
How fast they try to move,
And imagine turning a small dial in your mind like a dimmer switch for mental chatter.
Slowly,
Gently,
You begin turning that dial down,
From fast to slow,
From loud to quiet,
From sharp to soft.
Thoughts that were rushing begin to stretch out,
Space appearing between them,
Like clouds drifting slowly across a wide open sky.
You are not your thoughts.
You are the one watching them,
And in this moment,
You are guiding them into rest.
Now,
Imagine that above your head is a soft,
Calming light,
A gentle glow that quiets anything it touches.
It moves slowly down through your mind.
Clearing mental clutter,
Smoothing sharp edges,
Bringing peaceful stillness to the space behind your forehead,
Behind your eyes,
To the quiet inner place where thoughts arise.
Feel that soothing light washing downward,
Slow,
Warm,
Calming,
As if it is erasing noise and revealing quiet.
You may notice your breath shifting again,
Slowing,
Deepening,
Making more room inside your chest,
As your mind eases into silence.
You are doing beautifully.
In a moment,
I will count down from 5 to 1.
With each number,
Your thoughts will slow even more,
As if the mind is sinking into warm soft sand,
Supported,
Quiet,
Still,
5,
Slowing down,
4,
Thoughts becoming gentle,
3,
Drifting into quiet,
2,
Deep softness in the mind,
1,
Peaceful,
Quiet,
Calm.
Your mind is now moving at the speed of rest.
In this peaceful state,
Let these suggestions drift gently into your subconscious.
My mind knows how to slow down.
Thoughts can come and go without pulling me in.
It is safe for me to rest.
I release the day now.
I am peaceful.
Quiet is available to me.
I am calm.
I am safe.
I am allowed to sleep.
Let these words echo softly in your inner world,
Like a warm voice settling into a quiet room.
Now there is nothing you need to manage.
Nothing to solve.
Nothing to think through.
Your mind has space now.
Space to breathe.
Space to rest.
Space to drift into sleep.
If thoughts appear,
They float away.
If sensations arise,
They soften.
If you begin to drift,
Let yourself drift fully.
The quieter your mind becomes,
The easier sleep finds you tonight.
Your mind slowly unwinds,
Thoughts quieting,
Breath softening,
Body sinking,
As you drift deeply,
Peacefully,
Into rest.
Good night.
