As night embraces you,
There's nothing left to do but rest.
No demands,
No expectations,
Just this moment.
A space where your body unwinds,
Your mind softens,
And sleep becomes effortless.
This practice will guide you gently toward deep,
Nourishing rest.
Settle into your bed in a position that feels completely supported.
Adjust your pillow,
Pull the covers up,
And allow the weight of your body to sink into the surface beneath you.
Let your arms rest naturally.
Your legs become heavy and relaxed.
And if there's any last movement you need to make to feel at ease,
Take it now.
Then,
Invite stillness.
Begin to draw your attention to your breath,
Flowing effortlessly in and out.
No need to change it,
Just become aware.
Now,
Bring that awareness to your feet.
Feel them soften,
Releasing any tension.
Let this sense of ease travel upward through your ankles,
Your calves.
Let your knees relax,
And your thighs grow heavy.
What does it feel like to release your hips completely?
Feel the weight of your lower body being held,
Fully supported.
Now,
Bring awareness to your back.
Imagine tension melting from your lower back,
Your middle back,
Your shoulders.
With each breath,
Your body settles more deeply.
Relax your arms,
Starting at your shoulders,
Moving effortlessly down your upper arm,
Your forearm,
Your wrist,
And into your fingertips.
Allow your neck to soften,
Your jaw unclench,
And the space between your eyebrows smooth out.
Become aware of how your body feels when it's at rest.
Now begin to notice the feeling of warmth in your body,
Perhaps a gentle heat in your hands or the soothing warmth of the covers around you.
Let yourself sink into that warmth,
Absorbing its comfort.
Now shift your awareness.
Imagine a cool breeze drifting over your skin,
A soft,
Refreshing sensation like dipping your toes into cool water.
Imagine the contrast between warmth and coolness,
Holding both in your awareness.
Now notice the heaviness in your body,
The deep weight of your limbs completely at rest.
Imagine your body is heavy and sinking into the support beneath you.
Now imagine lightness as if your body is floating,
Weightless,
Like a feather drifting in the air.
Allow yourself to play between these opposites,
Heavy and light,
Grounded and free.
Now bring your attention to stillness,
The deep,
Quiet calm that fills your body.
Nothing moves,
Everything is at rest.
Then imagine gentle movement,
A soft sway like a boat rocking on gentle waves or leaves shifting in a quiet breeze.
Feel that sensation.
Then return to stillness once more.
Rest here in this quiet awareness.
There's nowhere to go,
Nothing to do,
Only presence,
Only peace.
Now bring attention to your breath.
Imagine it like gentle waves rolling in and rolling out,
Each inhale drawing in peace,
Each exhale releasing the day.
Breathe in a quiet,
Soothing calm.
Breathe out any lingering restlessness.
If thoughts arise,
Let them float by like clouds in a night sky.
There's nothing to hold on to,
Only breath,
Only rest.
Now imagine yourself beneath a vast,
Star-filled sky,
A soft,
Cool breeze drifts across your skin.
The air is fresh,
Soothing,
The world is quiet.
You're lying on the earth,
Fully supported,
As if the ground itself is cradling you.
With every inhale,
You take in the deep stillness of the night.
With every exhale,
You release into that stillness,
Becoming one with it.
The stars shimmer above,
Their light soft and steady,
Like a lullaby for your mind.
You're weightless,
Drifting in the vastness of this peaceful night.
There's nowhere to go,
Nothing to do,
Only be with this moment,
Stretching endlessly,
Inviting you deeper into rest.
Let sleep take you in its arms.
Let it carry you effortlessly,
Like a leaf floating on a gentle stream.
There's nothing to resist,
There is only comfort,
Stillness,
And peace.
You are safe,
You are at ease.
You are already drifting.
Rest now,
Sleep is here.
