Here we are,
Our mind spinning,
Searching,
Sorting through an endless list of things.
We are awake in the middle of the night.
Let us slow the spinning and get back to resting soundly for the rest of the night.
Stay lying down,
Being comfortable,
Relax.
If you have thoughts rising up,
Racing by as you try to follow them,
Breathe deeply and let them drift by.
Release your thoughts,
Save them for the next day and let them fade away.
If you haven't been sleeping well,
Because there is something that is worrying you,
Or you have a list of things you need to do or remember,
Take a moment,
Jot them down on a piece of paper and save them for tomorrow.
Allow your thoughts to leave your preoccupied mind.
Accept this time to relax.
This is your time to rest,
Rejuvenate yourself and be fresh the next day.
Take a deep breath.
As you breathe,
Fill your lungs and hold for a count of three.
Let your breath release naturally and take another deep breath.
Is your breathing deep or shallow?
Long or short?
Allow yourself to feel what it is like to breathe without needing to alter your breath in any way.
If it is a long breath,
Allow it to be long.
If it is a short breath,
Allow it to be short.
There is nothing to judge,
Nothing to correct,
Nothing to do different.
Feel the comfort of your home around you.
Listen to the sounds of your home.
The muted sounds of the night.
The quiet hush of air moving.
Just listen.
Perhaps you share your home with others or companion animals.
They are resting.
You are resting.
Your home is safe.
You can completely relax as this night is a time to restore,
Letting your mind let go of the day.
Now bring your attention to the sensation of the bed beneath you.
It supports you fully.
Appreciate the warmth or coolness of the sheets against your skin.
Your head rests comfortably on your pillow.
Adjust your position at any time if you need to.
As you allow yourself to become limp and relaxed,
Connect more deeply to the feeling of your body.
Releasing any tightness.
Relaxing your face.
And tune in to each breath as it happens.
Settling in,
Allowing your body to sink into your deep calming breath.
Notice how your body feels.
All the physical sensations ground you in this moment.
This moment of rest.
Listen to the sound of your breath as the air enters and exits your body.
Feel the rise and fall of your chest with each breath.
Notice your heartbeat as it slows and allows you to fully relax to prepare for a restorative rest.
Every time your mind wanders and you realize it has wandered off,
Gently bring your attention back to the sensation of breathing.
Focus on your body as you breathe in and out.
In your mind's eye,
Visualize a clock.
Watch the second hand ticking as it moves around.
Pay attention to the gaps,
The spaces,
Between the seconds,
Imagining the second hand moving around the clock,
Seeing the gaps.
You are relaxed as you rest quietly in the spaces between.
Now move your focus to the minute hand on the clock.
The gaps between the minutes is longer.
Listen to the silence between the minutes.
You are resting.
There is nothing to do except notice the spaces between the minutes.
Appreciate the quiet between the minutes.
Breathing softly.
Your body is completely relaxed,
Safe and comfortable resting on your bed.
Your head is supported by your pillow.
As you imagine the clock,
Move your focus to the hour hand on the clock.
The gaps are much longer.
The space between the hour is quiet.
As you sleep peacefully,
Your home supports this well-earned restorative moment.
Your home sounds of safety in the quiet hush of the night.
Accept this peaceful pause of night.
Your body is limp,
From the top of your head to the slow rising and falling of your chest.
Your hands and fingers are loose.
The core of your body is soft as it is supported completely by the bed beneath you.
Your legs are gently relaxed.
You are resting in this gap between the days.
This is the space between the days.
When you sleep soundly through the night and stay asleep as long as you need to be refreshed for the next day.
Thank your subconscious mind for this peaceful sleep.
Let your mind know how much you will use the restorative energy of this night,
This comforting gap,
This peaceful space.
You will be inspired and enthusiastic for tomorrow.
