Welcome.
I'm so glad you're here.
Tonight is not about fixing anything.
It's about allowing.
As you prepare for sleep,
We're going to use a combination of breath awareness,
Body relaxation,
And healing affirmations to support your nervous system as it transitions from effort to rest.
Research in neuroscience and psychophysiology shows us that the body does much of its deepest healing during sleep.
When the nervous system feels safe,
Supported,
And unhurried,
The brain shifts into restorative states where repair,
Emotional processing,
And immune function naturally occur.
What we'll be doing tonight is designed to help your body recognize that right now is a safe time to rest.
You don't have to force healing.
You don't have to visualize perfectly.
You don't even have to stay awake.
Simply listening and allowing is enough.
Your mind may drift,
Your awareness may soften,
And if you fall asleep at any point,
That is not a failure,
It is success.
So let's create an inner environment for you that supports healing by choosing gentleness,
Compassion,
And presence.
Get settled into your bed and let yourself adjust until you feel fully supported.
If it feels comfortable,
Let your legs rest uncrossed.
Your arms can fall naturally by your sides or rest gently over your body.
Feel the surface beneath you,
The mattress,
The sheets,
The quiet that is surrounding and holding you without asking for anything in return.
There is nothing,
Nothing at all you need to accomplish tonight.
Take a slow,
Steady breath in through your nose.
Let it fill your chest and your belly.
During your next inhale,
Pause gently at the top of the breath for a count of 3,
2,
1,
And then allow the breath to release naturally through your mouth or nose.
Let's do that again.
Inhale slowly,
Pausing for 3,
2,
1,
And exhaling.
No pushing,
No effort,
No strain here.
Just a soft invitation to breathe,
Letting the body soften just a little bit more.
If thoughts begin to rise,
Notice them kindly.
Give them a little wave.
You don't need to follow them.
There will be plenty of time tomorrow.
Tonight,
You are allowed to rest.
Bringing your awareness to your face,
Let the muscles around your eyes soften.
Allow your jaw to unclench and relax.
Let your tongue rest easily and comfortably in your mouth.
Your face does not need to hold expression or tension right now.
Move your attention to your neck and shoulders.
These are places where effort often collects and feels heavy.
With your next exhale,
Imagine the weight gently melting downwards.
Your shoulders get to drop and your neck feels supported.
Your arms are growing heavy as they relax and your hands rest easily.
Since there is nothing you need to hold onto,
Feel your chest rise and fall with each breath.
Your heart is beating steadily.
It is working faithfully without your supervision.
Your belly gets to soften.
There's nothing that you need to protect tonight.
Your hips,
Your thighs,
Your legs all begin to feel warm and heavy.
Your calves soften and your feet relax completely.
Your entire body is supported.
You are safe here.
You are allowed to rest.
As you settle more deeply into this comfortable rhythm,
Imagine that with each inhale,
You are drawing in gentle,
Supportive energy.
You don't need to picture it clearly.
You may simply sense it as warmth or light or simply a feeling of ease.
This energy represents the natural healing intelligence already living within you.
With each inhale,
Welcome the healing presence.
With each exhale,
Allow anything that no longer serves you to release.
You are releasing discomfort,
Tension,
And old worries.
There is no rush.
Healing unfolds in its own time.
Allow the following affirmations to move through you gently.
Let them be felt,
Not rushed.
My body knows how to rest.
My mind is allowed to slow down.
My mind does not need to solve anything tonight.
My body is ready to heal.
My mind is ready to heal.
My spirit is ready to heal.
I trust the wisdom within me.
I trust the healing process.
Each breath I take supports my well-being.
Each moment of rest restores me.
I release all thoughts that do not support my healing.
Any thoughts I have can wait until morning.
I am safe to rest deeply.
Nothing is required of me right now.
I give myself permission to heal in my own way.
I get to heal at my own pace.
I am supported by the quiet intelligence of my body.
My body knows how to support me best.
With each inhale,
Healing flows freely through me.
With each exhale,
I release and let go.
I am moving gently and naturally towards better health.
I honor my needs.
I honor my limits.
I honor my capacity to heal.
I am not broken.
I am becoming whole.
The loving energy of the universe moves through me effortlessly.
I receive the loving energy of the universe without any resistance.
As I rest,
My body repairs and renews.
As I rest,
My mind integrates and softens.
As I rest,
My spirit feels held.
I trust myself.
I value myself.
I love myself.
I am safe.
I am comfortable.
I am at ease.
Now,
There is nothing more you need to focus on.
You may continue to rest with your breath or allow your awareness to drift.
If your mind wanders,
That's okay.
If you fall asleep,
Even better.
Your body will continue this healing work throughout the night.
Let the sound of my voice fade into the background as you rest more deeply.
You are held.
You are supported.
You are healing.
Sweet dreams,
My friend.
