Welcome,
You've arrived.
There's nothing left to do,
Nowhere to be and this time is just for you.
Make yourself comfortable now,
Lying down in bed or reclining somewhere soft,
Wherever you are ready to fall into sleep soon.
Let your hands rest where they naturally fall and close your eyes if you haven't already.
You are safe right now,
Right here.
Let's start by noticing the breath.
No need to change it,
Just observe it.
Feel the inhale and the exhale and let the breath arrive and leave like waves.
Steady,
Quiet and soft.
Good.
Now let's take a brief moment to relax our body into this space and ground it into a peaceful and soft state.
Your feet are relaxed,
Your legs at rest,
Your hips are becoming heavy while your stomach is soft.
Your chest calms as your shoulders lower and your hands and arms rest with your face being smooth.
Now we shift inward.
How are you right now?
Without thinking,
Just sensing.
Take a moment to reflect on the day.
Without judgment,
Just watch what arises.
Moments that stood out,
Conversations,
Tasks,
Pauses.
Let each memory rise and fall like a leaf on water and if something stirs discomfort,
Just breathe.
Inhale awareness and exhale release.
Let go of needing to fix,
Let go of needing to hold on.
There's no need to follow,
No need to resist,
Just observe.
You are the sky and thoughts are passing weather.
Now gently invite your mind to settle.
Let the internal volume soften.
Thoughts may come and that's fine but they don't need your attention right now.
Let the breath be an anchor,
Inhale and then inhale the words I am held.
Now gently picture a warm light,
Not too bright,
Just soothing.
It glows above you like a soft evening lamp.
It's peaceful and familiar.
Let it move over your head,
Down your body,
Bringing quiet and bringing ease.
And let this light soften any remaining tightness.
Let it clear the noise,
Let it hold you.
Now imagine your thoughts like pages of a book closing for the night.
You're closing the cover gently,
Not because it's over but because it's time to rest.
You're safe now,
You're cared for and you are allowed to rest.
Feel the quiet,
Feel the weight of sleep coming closer with nothing to do,
Nothing to solve.
You've done enough,
You are enough.
So let your mind rest,
Let your heart slow down and let your breath soften.
We'll end with stillness,
No words,
No direction,
Just presence.
And if sleep is coming,
Let it take you a little more with each exhale.
Letting the body drift like a boat untethered,
Rocking gently on calm waters held by the night and supported by stillness.
You are safe,
You are held and you are home.
