Good evening.
My name is Bill.
And before we begin.
.
.
Please know that you are not alone in not being able to shut your mind off for sleep.
It is a very common thing to happen.
In fact,
Over half of all adults routinely point to stress,
Worry,
And anxiety as the primary reasons they can't fall asleep.
But tonight,
I'm here to help you try to get some good,
Deep rest.
With that in mind.
Take a moment.
To settle in.
Adjust your pillows.
And find that exact spot.
Where your body feels supported.
Let your body sink deeply into the mattress.
Allowing the bed to fully support your weight.
Holding you.
Without any effort on your part.
Take a slow,
Deep breath in through your nose,
Filling your chest and abdomen.
And gently.
Exhale through your mouth.
Letting go of the day's heaviness.
Again.
Breathe in.
.
.
Hold it.
And exhale slowly.
Let yourself arrive right here and right now.
Allow your eyes to close softly.
And let's begin.
As you lie here in the quiet.
It is completely natural that your mind continues to turn.
When you care deeply.
About your work.
About the paths your children are walking.
About the moving parts of your life.
Your mind tries to hold everything together.
Even in the dark.
Especially when there are no distractions of the day.
Keeping you.
From thinking about those things and stressing over them.
But right now,
In this exact moment.
There is nothing left for you to fix,
Solve,
Or manage.
Your day.
Is done.
Take another deep breath in.
Hold it.
And as you breathe out,
Softly repeat to yourself.
I am allowed to rest.
Notice the areas where you might still be holding on to tension.
Bring your awareness to your forehead and your jaw.
Notice if you're clenching your teeth or furrowing your brow.
And consciously.
Let those tiny muscles soften.
Feel your shoulders drop away from your ears.
Melting down into the mattress.
Feel the weight of your arms and your hands.
Become heavy.
And loose.
Feel your chest and abdomen rise and fall with a slow,
Steady rhythm.
Feel your hips,
Your legs,
And your feet completely relax.
You don't need to hold anything up right now.
Let the Earth hold you.
It is so human to lie awake,
Trying to puzzle through the unknowns of life.
When you worry about work.
About projects.
Or about tomorrow's demands.
It's just your mind's way of trying to protect you.
But tonight.
.
.
Worrying.
Does not change or affect tomorrow.
It only steals your peace and your ability to recharge.
Imagine.
Replacing every single work task.
E-mail.
And responsibility.
Into a small box.
Now picture yourself closing the lid.
Latching it shut.
And setting it down on the floor outside your bedroom door.
It'll be right there waiting for you tomorrow morning if you need it.
But for tonight.
Your shift is officially over.
You cannot control every wave of the ocean.
Every flutter of leaves in the wind.
But you can choose to let your own ship drop anchor in a quiet,
Sheltered cove.
Let go of the steering wheel.
Pull over.
Turn off the engine.
And let yourself.
Just.
.
.
In your mind's eye.
Picture a place.
Of absolute safety and tranquility.
Perhaps it's a secluded shoreline where the water rolls softly onto the sand.
Or a quiet forest path dappled with moonlight.
Or a cozy room where the air is cool and crisp outside your window.
Step into that space.
That safe,
Quiet,
Tranquil space.
And take in a deep breath of the clean,
Quiet.
Refreshing air.
With every slow exhale.
Imagine a warm,
Soothing wave of relaxation washing over you.
From the top of your head.
All the way down to your toes.
Washing away the static of the day.
Washing away the what-ifs.
And the second guessing.
Leaving behind.
Only a profound.
Quiet stillness.
There are no demands here.
There are no expectations.
And with each breath.
You are sinking.
A little deeper.
Into the mattress.
Breathe in peace.
And breathe out control.
Breathe in quiet.
Breathe out worry.
Breathe in,
Rest.
And let go.
Completely.
The world can turn on its own for a few hours.
You have done enough.
Carried enough.
And cared enough today.
Allow your thoughts to continue to soften.
Dissolving.
Like a mess.
Over a quiet lake.
And right now.
You are safe.
You are supported.
And you are.
At peace.
The space around you.
Is dark.
Save.
And entirely quiet.
Accept.
For the soothing sounds.
Of the falling rain.
Good night.
And sleep well.
