Welcome back to your guided sleep practice.
Take a moment to settle into a comfortable position.
And let your body rest exactly as it is.
There is nothing you need to fix or achieve or control right now.
If it feels okay,
Gently close your eyes.
Begin by bringing your attention to your breath.
Breathing in and out softly through your nose.
No need to deepen or change your breath right now,
Just notice it.
Notice how the breath animates your torso.
How you,
Upon your inhale,
Letting your ribcage expand.
And upon your exhale letting it fall.
Noticing how every time you inhale the air is a little bit cooler.
And every time you exhale,
The air is slightly warmer.
Allowing your exhale to be slightly longer than your inhale.
Breathing in.
And slowly breathing out.
With every exhale,
Feeling your body beginning to soften.
Noticing where your body is supported.
The weight of your head.
Your shoulders.
Your back.
Your legs resting heavy into the mattress.
There's nowhere else you need to go tonight.
Nothing else you need to think through.
You're simply allowing your nervous system to settle.
In a moment,
We'll gently count down from three.
To two.
To one.
Each number is an invitation.
Not a command.
And if your mind wanders.
That's okay.
If you lose track.
That's a sign that your system is already letting go.
Silently,
In your mind,
Begin with that number three.
3.
Represents calm awareness.
You're awake,
But no longer efforting.
As you breathe,
Imagine your body becoming a little heavier.
Muscles loosening.
Jaw unclenching.
Tongue resting softly in the mouth.
Breathing in.
And out.
Let the day fade into the background.
No analysis,
No problem solving.
Just this moment.
Pause here for a few slow breaths.
Two represents drifting.
A space between thinking and sleeping.
With each breath.
Imagine your body sinking deeper into the mattress.
As if gravity is gently pulling you down into rest.
Your breath becomes slower.
Softer.
Almost effortless.
Thoughts may still come and go.
But you don't need to follow that.
Like clouds passing across the sky.
You stay resting underneath.
Pause here.
Allow yourself to drift.
Now slowly bring your attention to the number 1 One represents letting go.
There is nothing left to do.
Nothing to manage.
Nothing to understand.
If sleep comes now,
Allow it.
And if it doesn't.
That's okay too.
With every exhale,
Imagine your body releasing just a little bit more.
Your nervous system settling into safety.
Breathing in.
I'm breathing out.
Releasing.
If you're still awake right now.
Simply stay with one.
You can silently repeat it with me.
Each exhale.
One.
Or imagine yourself floating.
You're not quiet.
Dark space.
Still.
Safe.
If your mind drifts away,
Let it.
There is no need to bring it back.
Sleep will arrive in its own time.
You don't need to finish this practice.
You don't need to reach the end.
Your only job is to rest.
And whenever your body is ready.
Sleep will take over,
Naturally.
Good night.
