The day is done.
Let's let it go together.
I'm Mare,
And I'm so glad you're here.
This practice is for letting go of everything you've been carrying and letting your body drift towards sleep.
You don't need to stay awake until the end If you fall asleep,
The practice is working.
Let yourself get comfortable in bed Adjust your pillow,
Pull your blankets up around you Let your body find the position that feels best for sleep and let your eyes close and take a slow breath in through your nose and let it out through your mouth,
Slow and soft.
Let's breathe together for a few rounds.
Breathe in for a count of 4,
2,
3,
4 and breathe out for 6,
2,
3,
4,
5,
6 Again in for 2,
3,
4,
5,
6 And out for 1,
2,
3,
4,
5,
6.
Once more in.
.
.
And a long slow breath out.
Now let your breath return to its own rhythm.
You don't need to do anything with it.
Just breathe.
Whatever happened today,
Whatever went well and whatever didn't,
Is behind you.
There's nothing left that you need to do tonight.
You may notice your mind still holding on to pieces of the day.
A conversation,
Something you forgot a list of things for tomorrow That's what minds do.
Especially minds that care a lot Let's gently set those things down Imagine a basket beside your bed.
One by one,
Place each thought into the basket.
The to-do list.
Conversation you've been replaying the worry about tomorrow.
They'll be there in the morning if you need them.
For now,
You don't have to carry them.
If a thought comes back.
And it might.
That's okay.
You can simply notice it.
And place it back in the basket.
Not now.
I'll take care of you tomorrow.
Now bring your attention to your body resting here.
Notice the weight of your body sinking into the bed The bed is holding you.
You don't have to hold yourself up anymore.
Let your feet grow heavy and warm.
Let that heaviness move into your legs.
Your calves.
Your knees your thighs sinking down.
Let your hips soften Let your lower back melt into the mattress Let your belly rise and fall on its own soft,
Unguarded.
Let your chest soften your heart beating steadily,
Taking care of you.
Let your shoulders slide down away from your ears and let them set down everything they've carried today.
And let your arms grow heavy your hands open and resting.
Let your jaw loosen Let your tongue rest.
The muscles around your eyes go soft your forehead smooth your whole body heavy warm and supported as you rest here.
I want to remind you of something.
You don't have to earn your rest.
You don't have to have done everything.
Or done it perfectly.
To deserve sleep even if today was hard.
Even if you didn't get to everything You've done enough today.
There may be a part of you that still finds this hard to believe.
Part that's still on alert.
Still scanning for what's left to do.
It's been working so hard to keep you safe.
Let it know it can rest now too.
You can rest now.
I'm here.
We're safe enough.
Now imagine you're somewhere peaceful in nature.
Maybe a quiet meadow at dusk.
The grass soft beneath you or the edge of a still mountain lake.
The water calm and dark.
The sky is turning deep blue and the first stars are coming out.
The air is cool and fresh.
Everything around you is slowing down for the night The birds have gone quiet.
The breeze is soft The whole world is resting and you can rest with it.
With each breath out,
Let yourself sink a little deeper deeper into rest.
Deeper into stillness.
You are safe You are enough.
You can rest.
There's nowhere you need to be nothing you need to fix.
Nothing you need to prove just this breath and this one.
Thank you for coming home to yourself with me today.
You can let my voice fade now You've done enough today.
Sleep well.
