Welcome.
You've made it through the day.
And now.
.
.
You don't have to do anything else.
This is your time to slow down.
To let go of the day.
And simply rest.
Get comfortable in your bed.
Let your body settle into whatever position feels good for you.
And when you're ready,
Gently close your eyes.
Take a slow,
Easy breath in.
And slowly breathe out.
Again.
Breathe in.
And slowly breathe out.
And let it go.
You don't need to change your breathing.
Just allow it to become soft.
And natural.
As you lie here,
Notice how your body feels against the bed.
Feel the support underneath you.
You don't have to hold yourself up anymore.
The bed is supporting you.
So you can let yourself soften relax your forehead Let your jaw loosen.
Allow your shoulders to drop.
Let your arms become heavy.
Relax your hands and your fingers.
And with every breath,
Allow yourself to settle a little more deeply.
And now.
.
.
If you have any worries on your mind.
Anything you're thinking about.
Anything you need to remember.
You don't need to have to carry those thoughts with you into the night.
Imagine there's a small,
Beautiful box beside you.
It can be any kind of box you like.
And for a moment.
Imagine taking each worry each unfinished task.
Each thought about tomorrow.
And gently placing it inside the box.
You don't have to solve it.
You don't have to figure it out.
Just go ahead and place it in the box.
Maybe there's something you've been worrying about all day.
Place it in that box.
Use your imagination.
Something you need to take care of tomorrow,
You can put that in there too.
Or maybe a conversation you're thinking about.
A decision you haven't made.
Something you wish had gone differently today.
You can place that in that box as well.
And when you're ready,
Close the box.
You can set it beside you.
You don't have to carry it right now.
Those thoughts can wait until tomorrow.
For tonight,
You can give yourself permission to rest.
Take a slow,
Comfortable breath in.
And as you breathe out.
Allow your body to become a little heavier.
Your face is soft.
Your shoulders are relaxed.
Your hands are relaxed.
Your whole body is being supported by the bed.
If thoughts come back,
That's okay.
You don't have to fight them.
You can simply remind yourself.
It's okay,
I can come back to this tomorrow.
And imagine placing the thought back.
Into your little imaginary box.
Close the box again.
And let it rest beside you.
Now bring your attention back to your breathing.
A soft breath in.
And a slow breath out.
Nothing else needs your attention right now,
Just this moment.
Just as breath.
Simply rest.
Imagine a soft,
Peaceful light around you.
Nothing bright,
Just a gentle warmth.
Like the quiet glow of moonlight coming through a window.
Everything around you is still.
Everything is quiet.
And you are safe to rest here.
With every breath.
You can let go a little more.
Let go of the day.
Let go of the need to be productive.
Let go of tomorrow.
For now.
There is no where you need to go.
Nothing you need to do.
You can simply be here.
Resting.
Breathing.
Letting yourself drift.
And if you're still awake.
That's so key too.
There's no need to make sleep happen.
Sleep doesn't need to be forced.
Just allow yourself to rest.
And let your body do what it already knows how to do.
Your breathing is soft.
Your body is relaxed.
Your mind can slow down.
And little by little.
You can allow yourself to drift into a peaceful sleep.
Good night.
Rest well.
And feel free to come back to this meditation as many times as you need.
Sleep well.
