When we practice affirmations at night,
Something deeply powerful happens.
As we drift into sleep,
Our brain moves through slower frequencies,
From alpha to theta.
The same relaxed receptive states we enter during meditation.
In these moments,
The subconscious mind becomes open and impressionable.
What we feed it now,
Takes root quietly,
Like seeds planted beneath moonlight.
So,
As you rest,
The mind that usually guards and questions begins to soften and the heart begins to listen.
Find a comfortable position,
Lying down.
Let your arms rest by your sides,
Your legs heavy,
Your body safe.
Take a slow breath in through the nose,
And as you breathe out through the mouth,
Exhale the day away in one deep sigh.
Do this three times.
And on each exhale,
Sigh away the day,
Physically letting go deeply,
Softening,
Sinking into the bed.
Feel the body rise with the in-breath,
And fall with the out-breath,
Rising,
Falling.
And you can say that to yourself in your mind,
As the breath comes in,
Rising,
As the leaves falling,
The slow,
Steady,
Calming rhythm of the sea.
If thoughts drift by,
That's fine,
Let them.
Your only task is to rest.
Now as the body settles,
I invite your subconscious mind,
That quiet,
Vast part of you that listens in stillness,
I invite it to receive these words as gentle truths that will permeate your life,
They are not goals or demands,
Just quiet recognitions of what is already within you.
Repeat after me,
Softly in your mind.
I am allowed to rest completely.
There is nothing I must do tonight.
I am allowed to rest completely.
There is nothing I must do tonight.
I am allowed to rest completely.
There is nothing I must do tonight.
I release the effort of trying to force rest,
It unfolds in its own time.
I release the effort of trying to force rest,
It unfolds in its own time.
I release the effort of trying to force rest,
It unfolds in its own time.
I release the effort of trying to force rest,
It unfolds in its own time.
My body knows how to slow down,
My mind can follow gently.
My body knows how to slow down,
My mind can follow gently.
I trust the rhythm of my sleep,
It knows what I need.
I trust the rhythm of my sleep,
It knows what I need.
I trust the rhythm of my sleep,
It knows what I need.
It is ok to simply be here,
Still,
Breathing,
Resting.
It is ok to simply be here,
Still,
Breathing,
Resting.
It is ok to simply be here,
Still,
Breathing,
Resting.
Even if I wake in the night,
I am gentle with myself and return to rest.
Even if I wake in the night,
I am gentle with myself and return to rest.
Even if I wake in the night,
I am gentle with myself and return to rest.
I do not need to control sleep,
I only need to surrender.
I do not need to control sleep,
I only need to surrender.
I do not need to control sleep,
I only need to surrender.
Each exhale releases tension,
Each inhale welcomes calm.
Each exhale releases tension,
Each inhale welcomes calm.
Each exhale releases tension,
Each inhale welcomes calm.
The night holds me tenderly,
I can let go and trust.
The night holds me tenderly,
I can let go and trust.
The night holds me tenderly,
I can let go and trust.
I am ready to drift,
To dream,
To restore.
I am ready to drift,
To dream,
To restore.
I am ready to drift,
To dream,
To restore.
Now return once more to the breath,
Rising and falling.
A tide that carries you deeper and deeper into rest.
You have just planted powerful loving seeds.
And tonight,
As you sleep,
They are watered by your breath and nourished by your dreams.
Each time you listen,
The garden grows,
Quietly,
Invisibly.
Until one morning,
You will find that peace has bloomed where doubt once stood.
There is nothing more you need to do now,
No effort,
No striving.
Just breathe and drift and let the night cradle you,
Sleep well.
You are loved,
You are home.
