Welcome,
This is Nathalie.
Tonight we'll gently release the weight of the day and prepare your whole being for deep,
Restful sleep.
You don't have to do anything,
You don't have to achieve or become anything.
This time is for you to reset,
To soften and to drift into peace.
As you listen,
Your body will unwind,
Your mind will quiet,
And your breath will carry you into stillness.
Let this practice be a slow exhale,
A letting go of everything that doesn't need to be held anymore.
Lie down comfortably,
Letting your body be completely supported by the bed beneath you.
Adjust your body so it feels at ease and completely comfortable.
Let your arms rest by your sides.
Take a deep breath in through the nose and sigh it out through the mouth,
Letting your body soften.
Again,
Inhale gently through the nose and exhale slowly through the mouth a little longer than you breathed in.
Feel how each long exhale releases tension,
Quiets your thoughts,
And signals to your body that it's safe to rest.
One more deep inhale and exhale softly as if you're melting into the surface beneath you.
Let your breath return to its natural rhythm now,
Steady,
Unforced,
Effortless.
Now bring gentle awareness to your body.
You're not trying to change anything,
Simply noticing,
Softening,
Allowing.
Bring your attention to your jaw,
Unclench it,
Let your lips part slightly.
Feel how your tongue rests heavily in your mouth.
Move your awareness to your shoulders.
Imagine them melting downward,
Heavy and warm.
Let any burdens you've been carrying gently slide off.
Now to your neck and throat.
Soft,
Open,
Free to breathe.
Feel your chest expand slightly as you inhale and soften with each long exhale.
Your heart is safe here.
You don't have to protect it tonight.
Shift awareness to your belly.
Place one hand gently on it if that feels good.
Breathe in softly,
Feeling the hand rise and exhale feeling it fall.
Let your belly loosen.
This is where calm begins.
Now down to your hips,
The anchor of your body.
They may have carried tension from the day.
Imagine warm sand beneath them,
Letting them sink,
Grounding you deeply into the earth.
Bring attention to your legs,
Heavy,
Warm,
And relaxed.
Let gravity do the work.
No effort,
No holding on.
Now your feet open,
Releasing the last bits of energy from the day.
Imagine roots unfurling from the soles of your feet,
Connecting you gently to the calm of the earth below.
Bring your awareness to your whole body,
From crown to toes.
Notice the gentle rhythm of your breath,
The softness in your muscles,
The quiet in your mind.
Your body is safe.
Your body is resting.
You are completely supported.
Now imagine a wave of softness moving through you,
A wave of softness.
As you inhale,
Feel it rise from your feet,
Through your legs,
Your belly,
Your chest,
Up to the crown of your head.
And as you exhale,
Feel the wave slow back down from your crown,
Through your chest and belly,
All the way to your feet.
Inhale,
The wave moves upward,
Bringing lightness.
Exhale,
It drifts downward,
Bringing peace.
Inhale,
A wave of softness from the feet to the head.
Exhale,
A wave of softness from your head to your feet,
Releasing what remains of today.
Inhale,
A wave of softness from the feet to your head.
Exhale,
A wave of softness from your head to your feet,
Flowing up and down.
Thoughts fade like distant echoes until breath and wave become one.
Let yourself be carried by this rhythm,
Soothing,
Tender,
Effortless.
Your body feels heavier yet lighter at the same time,
As if you're sinking into the bed and floating all at once.
There is nothing left to do,
No one to be.
Just rest.
Whisper silently to yourself.
It's safe to let go.
I surrender to rest.
I allow peace to carry me into sleep.
Let these words dissolve into silence.
Let your breath become slower,
Your body stiller.
You are floating now between breath and dream,
Drifting into peace,
Drifting into sleep.
Thank you for listening.
