Hi.
Now we are going to slowly begin to relax.
Let go of the day and gently prepare for sleep.
There is nothing else you need to do.
This day is already coming to an end.
Everything that was meant to happen today.
Has already happened.
In the next few minutes.
Belong only to you.
Make yourself comfortable.
Feel the surface beneath you.
And if it feels natural,
Close your eyes.
Take a slow,
Deep breath in.
And a long gentle breath out.
Another breath.
And breathe out.
And once more.
Slowly breathe in and simply allow the air.
To leave your lungs.
You don't have to try to relax.
Just let your body know.
That it doesn't need to do anything right now.
There is nothing else you need to go.
Nothing you need to figure out.
Nothing you need to get done.
You can simply lie here and breathe.
Gently bring your attention to your body.
Notice your feet.
There's no need to move them.
Just become aware of them.
Your toes.
Your heels.
The soles of your feet.
And imagine.
But with every exhale.
Any remaining tension.
Begins to leave them.
Your feet.
Are becoming warm and heavy.
Relax your ankles,
Your calves your knees.
Your thighs.
Now feel both of your legs as a whole.
You don't need to hold them anymore.
Let them give their full weight to the surface beneath you.
Let them become heavy.
Very heavy.
Now bring your attention a little higher to your hips.
Your lower abdomen.
Your belly.
Let your belly soften There is no need to hold it in.
No need to control your breathing.
Simply notice how your belly gently rises as you breathe in and falls as you breathe out.
Move your attention higher.
To your chest.
Notice the quiet movement of your breath.
Inside it.
You're back.
Your lower back.
The middle of your back.
Your shoulder blades.
Notice how more and more of your body seems to be resting against the mattress.
As though you no longer need to hold yourself up The mattress is doing that for you.
Now.
Relax your shoulders.
Let them drop just a little more.
Relax your arms.
From your shoulders to your elbows.
From your elbows.
To your wrist.
Your palms each of your fingers.
Let your arms become heavy too.
Bring your attention to your neck.
The back of your head Relax your jaw.
There is no need to clench your teeth.
Let there be just a little space between them.
Relax your tongue your cheeks.
The area around your eyes your forehead.
And finally.
.
.
Your eyelids.
Notice how heavy they feel.
Perhaps you already have no desire to open your eyes.
And you don't need to.
Take another slow breath in and a long breath out.
Feel your whole body now.
I love you.
Warm.
Go.
Resting here.
Right now.
And if you notice that your attention begins to drift away from time to time.
That's perfectly fine.
You don't need to stop your thoughts.
You don't need to make your mind completely empty.
Let your thoughts go.
Imagine that every thought is a cloud slowly drifting across a vast sky.
Here comes one thought.
You notice it.
Perhaps you look at it for a moment.
And then you let it drift on.
Another one appears.
And you can do exactly the same.
Clouds come in all kinds of shapes.
Some are small and almost transparent.
Some alert.
Someone light.
Some are heavy.
Some are dark and stormy Some have strange and unexpected shapes.
But no cloud.
Remains in the sky.
Forever.
And your thoughts are the same.
You don't need to push them away.
And you don't need to follow them.
Just observe.
A thought arrives.
Stays for a little while.
And then continues on its way.
And if there is one part that keeps returning tonight.
Give it a little space.
Perhaps it simply needs to be noticed.
Now think back over your day.
There's no need to examine it in detail.
Simply let your inner gaze guide you.
Pass gently over it.
We were.
What you did.
Who you spoke to.
How you felt What was pleasant.
What was difficult.
What went well.
And what perhaps didn't go the way you hoped it would.
Let all of it.
Be there.
Today didn't have to be perfect.
It was simply the day that it was.
And you lived it as well as you could.
Thank this day.
And thank yourself.
For making your way through it.
Now it can come to an end.
You don't need to carry it any further.
And if thoughts about tomorrow begin to appear.
Things you need to do.
Someone you need to message.
Something you need to decide somewhere you need to be Let those thoughts appear too.
You won't forget.
But none of it needs to be solved right now.
Tomorrow will have its own time.
And for now.
.
.
Watch those thoughts become clouds once again.
One.
.
.
After another.
Slowly drifting down.
Into the distance.
Further and further away.
Take another deep breath in and slowly breathe out.
Notice how heavy your body has become.
Your legs are heavy.
Your arms are heavy Your eyelids are heavy.
Even your thoughts seem to be moving a little slower now.
And the surface beneath you feels softer.
As though you are sinking into it just a little deeper.
And a little deeper.
And deeper still.
As though you were slowly descending from one level to another lower.
Quieter.
Deeper.
And now imagine.
That the bed beneath you begins to sway ever so slightly.
Just a little.
And gradually.
You realize that you are no longer lying in your room.
Beneath you is a large.
.
.
Soul.
Incredibly comfortable floating mattress.
And it is slowly drifting along the water.
You don't need to stir it.
The current already knows the way.
You simply lie back,
And allow it.
To carry you.
The water around you is warm and calm.
This is a quiet summer day The sky stretches high above you.
The sunlight is soft.
And a narrow stream carries you gently forward.
The grass grows along both paths.
In places it almost touches the water.
You notice little butterflies near the shore.
You watch them appear among the grasses.
And disappear again.
Branches lean out over the water.
Here and there they meet high above you,
Forming soft green arches,
And it feels as though you are floating through a long living corridor.
Very slowly.
The current is almost imperceptible here.
And yet,
It continues to carry you forward.
You don't have to do anything.
Just lie there.
Breathe.
And flow.
Somewhere nearby.
You can hear the gentle sound of water In the distance,
A bird is singing.
Than another.
The stream slowly enters the forest.
It is a little cooler here.
Soft light filters through the leaves.
There is almost no wind.
Only now and then the slightest movement of warm air.
Barely touching your skin.
And you continue to flow.
Slowly.
Peacefully.
With nowhere you need to be.
No need to hurry.
You can even stop listening to my voice.
Sometimes you may hear it.
Sometimes it may drift away.
And then perhaps you will find it again.
Doesn't matter.
Because the current will continue carrying you exactly where you need to go Gradually,
The day begins to change.
The light grows softer.
The shadows become longer The air becomes quieter still.
And ahead,
Between the trees,
You begin to see an open space.
The little stream becomes wider.
Until eventually it flows into a lake.
Crystal clear.
Perfectly still.
Take a moment to look at it.
What is it like?
Is it large or small?
Deep or shallow.
What color is the water?
There is no need to decide.
Let your imagination flow.
Show you this place in its own way.
Your mattress glides slowly across the surface of the lake.
And the gentle current gradually carries you toward the shore.
Softly.
Almost without you noticing.
Until you feel it come to rest.
And now you can slowly get up.
Step onto the shore.
The evening is beginning to settle around you.
And not far away,
You notice a house.
Look at it.
There is no need to hurry.
What does it look like?
What is it made of?
What are the windows like?
What grows around it.
It can be any kind of house.
The house.
That has appeared here especially for you.
There is a warm light glowing in the windows.
And somehow.
Just by looking at it,
You know.
You were expected here.
Walk a little closer.
Come to the entrance Open the door.
And step inside.
It's warm.
Why?
Comfortable.
Everything feels strangely familiar,
Even though perhaps you have never been here before.
As though someone already knew that tonight you will arrive.
On the table,
Your favorite dinner is waiting for you.
Exactly what you would most like to have right now.
You can stay here for as long as you like.
There is nowhere to hurry.
In this place.
There is no time.
And whenever you feel ready to move on You notice a staircase.
You slowly make your way upstairs And there you find the door to a room.
That has been prepared for you.
Open it.
Inside,
It is almost dark.
Only the last soft evening light enters through the window.
The room is cool and quiet.
And in the middle of it stands a large bed.
Fresh sheep.
Soft pillows.
A warm,
Heavy blanket everything exactly as you need it to be.
Lie down.
Roll the blanket over you.
Feel the bed gently taking the full weight of your body.
There is nowhere else you need to go.
Your journey is over for today.
There is nothing more you need to think about.
You don't even need to listen to me until the end.
Let the words become quieter and more distant.
Just like the sound of water somewhere far beyond the window You can simply allow your mind to drift.
Let the images begin to blend together.
Let your thoughts lose their edges.
Let everything become a little less defined.
Soul.
Why?
Heavy.
You are safe here.
This day.
Is old.
Tomorrow will come on its own.
And right now there is only this bed.
The silence.
Your gentle breathing.
And sleep.
Quieter.
And a little deeper still.
There is nothing else you need to do.
Just sleep.
