Take a moment to settle into a position that feels deeply comfortable.
You can lie down,
Or recline,
Just letting your body find the shape that feels safest and most supported.
And when you're ready,
Allow your eyes to gently close.
Good.
Tonight is simply about letting your nervous system exhale,
Letting the body shift from alertness into calm,
From tension into release,
From doing into being.
So,
Take a slow,
Gentle breath in,
And as you breathe out,
Feel your shoulders soften,
As if your whole body is giving itself permission to loosen,
Just a little,
That's it.
Another slow breath in,
And a longer,
Slower,
Deeper breath out.
Let your exhale be a signal to your body,
It's safe to relax.
Notice the feeling of the surface beneath you,
Holding you,
Supporting you,
So you don't have to hold yourself up right now.
Let your hands grow heavy,
Let your feet grow heavy,
Let your jaw soften,
Your tongue away from the roof of your mouth,
As the muscles of your face melt like warm wax.
You are doing beautifully.
In this moment,
There is nowhere you need to be,
Nothing you need to solve,
And nothing asked of you except to rest.
Imagine now,
A soft,
Warm wave of calm beginning at the top of your head,
A warm,
Gentle glow that knows exactly how to soothe you,
Exactly how to release the day.
It melts down through your forehead,
Releasing micro-tensions you didn't even realize you were holding,
Down across your temples,
Sliding behind your eyes,
Quieting every busy thought.
Softening the mind like a dimmer switch gently lowering the lights inside your head,
And with every breath,
You feel a little safer,
A little more grounded,
A little more at ease.
Now,
Place your awareness at the base of your throat,
And imagine a calm,
Slow ripple of relaxation moving down through your chest,
Expanding with your inhale,
Settling with your exhale.
This soothing ripple is touching your vagus nerve,
The part of your nervous system that tells your body,
Everything is ok,
You can rest now.
Now,
With each out-breath,
You feel that ripple spreading wider,
Down your ribs,
Down your belly,
Down into the hips.
You may even notice your breath becoming softer,
Your heart rate slowing,
Your muscles loosening,
Your body is beginning to shift into deep rest.
Now,
Imagine you're standing at the top of a gentle staircase at twilight.
Each step takes you deeper into calm,
Deeper into safety,
Deeper into a quiet,
Peaceful stillness.
In a moment,
I'll count down from 10 to 1.
With each number,
Let your body relax more fully,
As though you're drifting down each step,
Supported,
Peaceful,
Safe.
10.
Feeling your body settle.
9.
Releasing the day.
8.
Deeper into comfort.
7.
Unwinding the last threads of tension.
6.
Slower thoughts,
Softer breath.
5.
Halfway down now,
Feeling held.
4.
Your mind dimming,
Quieting.
3.
Drifting,
Floating,
Relaxing.
2.
Almost fully at ease.
1.
Calm,
Deep deep calm.
You are safe,
Your body knows how to rest,
Your nervous system knows how to soften,
And you are allowing it beautifully as you rest here.
These words begin to settle gently into your subconscious,
I am safe to relax,
I am allowed to slow down.
My body knows how to unwind,
I release the day now,
It's ok to rest.
These words are not something you have to think about,
Just let them settle,
Like soft sand drifting to the ocean floor.
Now,
Let all inner effort fade away.
Let the breath breathe itself,
Let the body rest itself,
Let the mind quiet itself,
As you drift in this warm cocoon of peace.
If sleep comes now,
Let it take you.
If you simply rest,
That is perfect too.
Your only job is to be here,
Breathing,
Unwinding,
Floating in calm,
And all throughout the night,
Your nervous system will continue to settle,
Resetting itself gently,
Steadily,
Guiding you into deeper and deeper tranquility.
You are safe.
You are supported.
You are slowly,
Beautifully,
Drifting into rest.
Good night.
