Welcome home to yourself.
In this space of conscious rest,
Your body sleeps while your awareness remains softly awake.
Let go of every role you play.
And simply rest in awareness itself.
I am so glad you are taking this time for yourself tonight.
Go ahead and get as comfortable as you possibly can.
Adjust your pillows,
Pull the blankets up and just let your body settle into the bed.
There is nowhere else you need to be.
And nothing else you need to do right now.
Just you and this moment.
When you are ready,
Gently close your eyes.
Take a nice and deep breath in through your nose.
Filling your lungs all the way up.
And then let it out through your mouth with a soft sigh.
Let your shoulders drop away from your ears Unclench your jaw.
Let your tongue rest gently in your mouth.
Now we are just going to take a little tour of your body to help it completely switch off.
I'll name a body part.
And all you have to do is imagine me gently placing my hand there.
And helping it relax.
Bring your attention to the top of your head.
Feel your scalp soften.
Move down to your forehead.
Smoothing out any worry lines.
Let your eyes rest heavy in their sockets.
Relax your cheeks,
Your nose and your lips.
Let your whole face just melt into the pillow.
Feel your neck and shoulders letting go Imagine they are sinking deeper and deeper into the mattress.
Let that heavy,
Relaxed feeling flow down to your arms,
Past your elbows,
Into your wrists.
And all the way to the tips of your fingers.
Your arms feel so heavy and warm now.
Bring your awareness to your chest and your belly now.
Feel them rising and falling gently with your breath.
And with every exhale,
Imagine you are breathing out the events of the day.
Just let it all go.
Let your hips relax.
Let your thighs soften.
Feel the relaxation travel down to your knees.
Into your calves.
Your ankles.
And all the way down to the tips of your toes.
Your whole body is just one heavy,
Comfortable,
Relaxed thing.
Now just notice your breath.
You don't need to change it.
Just watch it.
Feel the cool air coming in.
And the warm air going out.
With every breath out,
Tell yourself,
I am letting go.
I am letting go.
I am safe.
I am bomb.
And I am ready to sleep.
Imagine your bed is like a big soft cloud holding you up completely.
You don't have to hold yourself up anymore.
The bed is doing all the work.
And you can just surrender to it.
If your mind starts to wander to tomorrow's to-do list,
That's totally okay.
Just gently say to yourself,
Not now,
Later.
Not now,
Later.
And bring your focus back to the feeling of your heavy body sinking into the bed.
As you drift off,
Know that you are completely held in this quiet.
Peaceful space.
Amazing.
This is Monica.
And it's been my true honor to guide you into this rest tonight.
May your sleep be deep,
Your dreams be gentle and may you wake up feeling completely refreshed,
Renewed and at peace.
You have done enough today.
Now just rest.
Until the next time,
Sleep well,
Good night.
