Let's begin.
Take a moment to settle into a comfortable position,
Whether you are lying down in bed or sitting upright for a few minutes before you rest.
Let your body find ease.
Let your hands rest softly.
Your eyes may gently close if that feels safe.
Tonight,
This practice is here to help quiet the mind and soothe the body.
When thoughts feel fast and sleep feels far away,
We are simply inviting in stillness breath by breath,
So your whole being can remember what it feels like to rest.
And know this,
It is completely natural for the mind to be busy at the end of the day.
You've carried so much,
You've done your best.
And now,
It's time to let go just a little.
Take a long,
Slow breath in,
And a longer,
Slower breath out.
Feel the weight of your body being held by the mattress beneath you,
Or the chair that supports you.
There is nothing you need to do right now,
Nowhere to go,
No problem to solve.
Just this moment.
And as you rest here,
Imagine all the thoughts swirling through your mind,
Like leaves floating on a gentle stream.
You don't need to stop them.
You don't need to chase them.
Just watch them drift by,
One by one,
On the surface of the water.
If a thought grabs your attention,
That's ok,
Notice it.
And gently bring your focus back to your breath.
Let's do that together now.
Breathe in slowly,
Deeply.
And breathe out longer,
Softer.
Again,
A slow,
Full breath in,
And a longer,
Slower breath out.
Feel how the breath begins to slow the rhythm of your mind.
Feel how the breath anchors you.
Now,
Right here,
Right now,
Let your awareness drift down to your feet.
Notice any tension there,
And with your next exhale,
Let it melt away.
Let your awareness move to your legs,
Your hips.
Release and soften.
Your belly,
Your chest.
Let them be soft.
Your shoulders.
Your hands.
Let them rest heavy.
Your forehead.
Let it all soften.
If your mind begins to race again,
Remind yourself that it's ok.
This is not about stopping the thoughts.
It's about coming home to the breath,
To this moment,
Again and again.
Now,
Begin to imagine yourself wrapped in a warm blanket of calm.
With each breath out,
You sink deeper into that warmth.
Deeper into rest.
Let the quiet rise up.
Let the quiet rise up to meet you.
Let the night hold you.
Let sleep come when it's ready.
You are safe.
You are enough.
You can let go.
If you'd like,
Stay here as long as you need,
Resting in this softness.
And after this meditation ends,
You may wish to take a few moments to reflect gently.
What can I offer myself right now that feels kind?
Is there anything I can let go of tonight?
