Welcome,
This is Natalie.
Tonight,
You don't need to quiet your mind.
You don't need to solve anything.
Nothing in your life will be fixed by thinking about it right now.
Instead,
I'll gently guide you out of the noise of your thoughts and back into your body,
So your system can soften and sleep can come naturally.
You don't have to do anything.
Just lie back and let yourself be guided.
Now,
Before we move deeper,
Just begin by arriving a little more fully in your body.
Feel the surface beneath you holding your weight completely without asking anything from you.
Take a slow,
Gentle breath in through your nose and exhale softly through your mouth as if you're sighing out of the day.
Again,
Inhale slowly and exhale longer this time,
Letting your body drop just a little deeper and let your breath return to its natural rhythm.
One more time,
A soft inhale and a long,
Unhurried exhale.
Good.
Now,
Let your breath return to its natural rhythm.
No effort.
Bring your awareness to your face,
Your forehead,
Your eyebrows,
Your eyelids,
Your jaw,
And gently invite a softening.
You don't have to force it.
Just a quiet permission to release.
Feel your shoulders.
Notice if they are holding even the slightest tension and allow them to drop just a little.
Your chest softening with every exhale.
No need to hold anything together right now.
Your belly,
Let it be loose,
Unheld,
Safe to rise and fall.
Feel your hips,
Heavy and supported,
Grounded.
Your legs,
Your feet,
Nothing too tight.
Carry any more.
And now your whole body gently settling like everything inside you is starting to land.
Nothing to do,
Nowhere to go.
Your body knows how to rest.
Now,
We gently begin to drift through the body,
Not to fix anything,
Not to change anything,
Just to feel and to soften.
Bring your awareness to your face,
Your forehead smooth and spacious,
Your eyebrows relaxed and unfurrowed,
Your eyes resting on your forehead,
Your ears resting heavily in their sockets,
Your jaw unclenched,
Loose.
Let your face be completely at rest.
Now,
Drift down to your neck and your shoulders.
Feel how they can drop just a little more as if something is sliding off.
No need to hold anything together right now.
No need to hold yourself up anymore.
Your arms,
Heavy,
Warm,
All the way down to your hands,
Your fingers,
Soft,
Effortless.
And now your chest,
Gently rising and falling.
Nothing to protect,
Nothing to hold together.
Your belly,
Soft,
Unheld,
Allowed to expand and release.
If there is any tension,
That's okay.
You don't need to remove it.
Just let it be held by your awareness.
Now,
Drifting down to your hips,
Your hips,
Heavy and supported,
Sinking into the surface beneath you.
Your legs,
Slowly softening,
Thighs,
Knees,
Your feet,
Completely at rest.
Nothing left to carry.
Now,
Feel your whole body.
Feel your whole body from head to toe,
From toe to head.
Resting,
Breathing,
Softening,
As if your body is gently dissolving into the bed.
You don't have to hold yourself anymore.
Everything is already held.
Now,
Bring a soft awareness to your mind.
Imagine your mind like a quiet room,
Filled with a soft light.
Nothing bright,
Just a gentle glow.
Your mind like a quiet room,
Filled with soft light.
As you inhale,
The room stays as it is.
And as you exhale,
The light begins to dim just a little.
Inhale a soft awareness.
Exhale,
The soft light dims.
Inhale,
You notice what is there.
Exhale,
Everything becomes softer.
Inhale,
Your mind like a quiet room.
Exhale,
The soft light dims.
Inhale,
Being and noticing.
Exhale,
Dimmer,
Quieter.
Further away.
Thoughts may still appear,
But now they're getting blurry and less important.
Inhale a soft presence.
Exhale,
Everything fades.
Dimmer and dimmer.
Dimmer and dimmer.
Dimmer and dimmer.
Until your mind is just a dark,
Peaceful space.
Your mind becoming a dark,
Peaceful space with every exhale.
No need to think.
No need to follow anything.
Just rest.
Your body is resting.
Your mind is quiet.
And sleep can come naturally.
Nothing to solve.
Nothing to finish.
Just drift into sleep.
