Hi there,
My name is Bill and welcome to the end of your day.
Yeah,
It's finally the end of your day.
You've done everything you needed to do for the day.
You've run your errands and completed today's tasks.
And now,
Your only job is to rest and relax and to take care of the most important person in the world,
You.
This is your time to simply let go.
We are about to embark on a journey to deep rest and relaxation,
Where you can release any lingering tension from your body and quiet the activity of your mind.
The only thing for you to do is to listen to the sound of my voice and allow yourself to gently drift,
Letting my words simply wash over you.
So,
Let's begin.
Find a place where you won't be disturbed.
Once there,
Find a comfortable position,
Either lying down or sitting.
Make sure to choose a posture where you will be as comfortable as possible.
Now,
Relax your neck and shoulders,
Resting your arms by your side.
Close your eyes and take a deep breath in through your nose,
Filling your lungs completely.
Hold it for a moment,
And then exhale slowly through your mouth.
Notice the rhythm of your breathing,
The rise and fall of your chest,
The cool air entering your body,
And the warmth as you breathe out.
Feel any tension in your body release with each breath out.
Repeat this three times,
Allowing your body to relax deeper and deeper with every breath in and out.
Now,
Let your breath return to its natural,
Effortless rhythm.
You don't need to control it,
Simply observe it.
This is your anchor to the present moment,
A steady rhythm guiding you toward rest.
We will now perform a gentle body scan,
Inviting each part of your body to relax completely.
Bring your attention down to your feet,
Wiggle your toes slightly,
And then let them go completely limp.
Feel all the muscles in your feet and ankles soften.
Imagine a warm,
Soothing wave of relaxation washing over them,
Releasing any tension you might be holding.
Allow that wave of relaxation to move slowly up to your lower legs.
Feel it flowing through your calves and shins.
Let the heavy muscles of your calves relax more and more as they become heavy,
Warm,
And completely relaxed.
Now,
The soothing wave moves to your knees and thighs.
Feel the muscles of your upper legs begin to loosen and unwind.
Let your legs feel deeply heavy,
Requiring no effort at all from you.
Shift your awareness to your pelvis and hips.
These areas often hold unnoticed tension.
With your next slow exhale,
Consciously soften these muscles.
Feel your hips widen and relax,
Fully supported by your bed or chair.
Bring your awareness up to your abdomen and chest.
Let your stomach be soft and your chest easy.
Notice the gentle movement of your breath here,
Smooth,
Calm,
And rhythmic.
There is nothing you need to do,
Nowhere you need to be.
Just breathe in and out slowly.
Now,
Let the wave of relaxation float down into your fingertips.
Feel the muscles in your hands and wrists softening.
Your palms are relaxed.
Your fingers are gently curled or resting flat.
The relaxation moves up your forearms and elbows and into your upper arms and shoulders.
Feel any last vestiges of the day's burdens or stress simply melt away from your shoulders.
They are dropping,
Heavy,
And completely at rest.
Let your arms be limp,
Comfortable,
And still.
Bring your gentle attention now to your neck and throat.
Release any tightness you might feel here.
Let your head be heavy.
The muscles supporting your neck are now taking a vacation.
And finally,
Bring your awareness to your face and scalp.
This is often where stress hides.
Soften your jaw.
Let your teeth part slightly and relax your tongue away from the roof of your mouth.
Smooth your cheeks and temples.
Release any tension around your eyes and let your eyelids feel heavy and dark.
Relax your forehead,
Letting any furrowing simply disappear.
Your face is completely still,
Soft,
And peaceful.
Your entire body is now heavy,
Deeply relaxed,
And sinking comfortably into your mattress or chair.
You are safe,
You are warm,
And most importantly,
You are ready for rest.
Imagine that you are walking down a long,
Winding path.
This path is bordered by tall,
Fragrant lavender bushes.
You can smell their soothing,
Gentle scent with every breath you take.
You arrive at a beautiful,
Secluded,
Secret garden.
It is nighttime,
And the air is perfectly still and cool.
Above you,
The sky is a deep,
Velvety indigo dotted with countless shimmering stars.
Stars that are not bright or harsh,
But are soft and sparkling like scattered diamonds on a dark cloth.
Through the center of this garden,
You come upon a peaceful river.
The water flows with its own gentle rhythm,
Reflecting the deep indigo sky and the gentle,
Twinkling starlight.
You sit down at the edge of this river.
The ground beneath you is soft,
And you feel completely secure and at peace.
This is your safe place.
As you look into the water,
You see your mind reflected there.
Any thoughts that arise are like small,
Slow-moving leaves on its surface.
You simply observe them,
Recognize them for what they are,
Just thoughts,
And watch as they gently disappear down the river.
You have all the time in the world.
You have nowhere to go and nothing to do except rest.
You are completely still.
Observe the sounds of the water gently flowing in the river.
Feel the peace.
See the starlight drifting deeper.
Allow the feeling of this quiet,
Starry garden to permeate your being.
Every breath you take is bringing you deeper and deeper into a state of sleep.
Repeat these phrases silently in your mind,
Like a quiet mantra.
I am safe.
I am ready for sleep.
The world outside your room is still and quiet.
Let the gentle sounds around you,
If there are any,
Become part of your sleep experience.
Background noise that only deepens your rest.
There is nothing to hold on to.
There is nothing to fix.
There is only rest.
You are drifting now,
Floating gently on this calm,
Dark river.
You are weightless,
Suspended in deep,
Peaceful darkness.
Let your mind float free.
And if thoughts arise,
Gently return your attention to your breath and the feeling of deep,
Profound peace.
Falling,
Not down,
But inward,
Into the comfort of deep,
Restorative sleep.
Time for sleep.
Sleep deeply and peacefully until morning.
Namaste.
