Hey there,
I'm Kirsten and I'll be helping you get some rest tonight.
Maybe you've just gotten into bed at the end of a long day.
Maybe you've woken up in the middle of the night and are stuck awake wishing you were asleep.
I'll keep you company while you drift and guide you into a deep state of calm,
Possibly even a deep restorative sleep.
First take a moment to get yourself nice and comfortable.
It doesn't matter what position you're in,
As long as you feel you can totally let go.
So make any adjustments you need to get yourself all cozy and well supported.
Get your pillow just right under your head,
Shuffle and snuggle into whatever you're lying on,
Whether it's your own bed,
A friend's couch,
An airplane seat.
Let it receive the whole weight of your body.
I'll give you a moment to settle in.
Now,
Take in a big,
Deep breath and let out a big sigh.
Take a big,
Slow breath in and when you let go,
See if you can release any tension you're storing in your muscles.
Just feel it drain away like water down the sink.
On this next deep breath,
Let go of any tension you're storing in your mind.
If there's anything on your mind,
The best thing you can do right now for yourself,
For any situations you're dealing with,
And for the people in your life,
Is to set everything down and get some rest.
As you let go,
Take a moment to think of anything that happened today that you're grateful for or that gave you a moment of contentment.
It could be something simple like a chat with a friend or a really good cup of tea.
It could be something that went better than you expected or something that brought you great joy.
Remember that moment and say a quiet thanks.
Turn your attention to your feet,
The soles of your feet,
The top of your feet,
Your toes.
Let go of any holding or tension in your feet.
Let your feet and toes relax completely.
And then,
Imagine that your feet start to gently soften and melt like an ice cube or butter in the warm sunlight.
Feel your feet relax so much they slowly melt away.
Now feel your ankles start to melt,
Your calves and your shins,
Your knees gently melting away,
The back of your knees,
Your thighs.
Let them release and dissolve into nothing like a fine mist.
Your hips and pelvis are softening and melting away.
Now your whole lower body feels like a gentle cloud drifting off into the distance.
Feel your abdomen as it rises and falls with your breathing.
Let the muscles of your belly soften and melt away and the muscles of your lower back.
Let the chest soften.
Let your heart be soft.
Let your shoulder blades melt like butter.
Your whole torso dissolves into the fog,
But your lungs continue breathing,
Free of any burdens and constraints.
Your heart is soft and relaxed.
Thank your fingers and your hands for all they've done for you today.
And now let them rest.
Feel them as they melt into the surface below you.
Let that melting feeling travel up through your hands,
To your wrists,
Your forearms,
Your elbows,
Your upper arms gently dissolve,
Your whole arms stretch into the night and dissolve into fog.
Feel your shoulders and your collarbone relax and soften.
Let them go,
Let them dissolve.
Let it be a relief.
Let your neck go.
All those delicate muscles that worked hard all day to hold your head up,
Just let them relax and melt and dissolve into nothingness.
Release your jaw,
Let your chin drop and then let it melt away.
Let your mouth slowly melt and all the words you've held today melt with it,
Softly dissolving into the night.
Let your face slowly soften.
Let your ears fade away.
Release any holding around the eyes and then release the eyes.
Let them float into the night,
Melting like ice cubes in a warm bath.
The back of your head,
The top of your head,
Just let it go,
Let it melt away.
There is nothing left for you to hold on to.
There is nothing left for you to cling with.
There is only awareness and your breathing and the slow rhythm of your heart.
Everything else has dissolved into rest.
