So taking a breath and finding a comfortable position,
Either lying down or sitting so you feel supported.
Allow your eyes to gently close.
Take a deep breath in through your nose,
Releasing it slowly through your mouth.
So let's begin by noticing how your breath is flowing naturally.
There's no need to change it.
Simply observe the gentle rise and fall of your chest.
As your body settles,
Bring your attention to this moment of rest that you've created for yourself.
This pause.
Take a moment to honor your choice to be still.
Gently allow your awareness to move to your body and notice how you're being supported.
Feel how gravity is holding you.
Perhaps you can feel the temperature of the air on your skin.
And maybe you can pause to feel some gratitude for this body,
This body that has carried you through your day,
Through countless moments.
Notice your heart beating steadily without your conscious effort and how you're being breathed,
How the lungs are drawing breath.
Thank your body for its constant quiet work.
Smile at the miracle of being alive.
Now I invite you to gently recall your day.
Try not to analyze or judge and simply notice.
What small comfort did you experience today?
Perhaps a bit of warmth from the sun.
Or maybe it was the taste of something you enjoyed.
Or maybe you shared a moment of laughter.
Perhaps you can acknowledge a task you completed.
Allow these simple moments to gently surface without any forcing or striving.
Simply allow.
Take a breath and receive.
Receive them deep.
Next,
I invite you to consider the unseen support around you.
The roof sheltering you.
Clean water that flows when you need it.
The electricity that powers your lights.
Nourishing food.
These are everyday gifts we rarely pause to acknowledge.
So let's take a moment to do that right now.
Now I invite you to bring to mind someone who showed you kindness recently.
Perhaps a small gesture.
A smile.
A helpful word.
A hug.
Someone who made your journey a little bit easier.
Take a moment to hold them gently in your thoughts and in your heart with appreciation.
Think of someone you were able to help even in the tiniest way.
Feel gratitude for your ability to contribute.
To make a difference.
To be of service.
Pause to receive.
How you contributed goodness to someone else.
Next,
I invite you to expand your awareness to include those who came before you.
Your ancestors.
Those whose effort built the world you presently inhabit.
Teachers who shared knowledge.
The ones who built your home.
Healers who advanced medicine.
Consider the countless unnamed people whose work,
Whose gifts,
Touch your life.
Breathe and offer some gratitude to those whom you may not even know.
Now I invite you to rest in this sense of connection.
You are part of an intricate web of giving and receiving.
Supporting and being supported.
Rest in this feeling of connection.
Now I invite you to return your attention to your breath.
With each inhale,
Breathe in appreciation.
And with each exhale,
Release any tension you may be holding.
Inhaling appreciation.
Exhaling tension.
As you prepare for sleep,
Let gratitude be the bridge between waking and rest.
Know that even in sleep,
Your body continues its miraculous work of restoration,
Of healing.
Trust in this natural rhythm.
Feel how gratitude is gently circulating through your whole body,
Your whole being.
Now I invite you to take one more deep breath.
Pause and notice the feeling of gratitude in your chest.
And as you release,
Allow yourself to drift into peaceful rest.
Peaceful sleep.
May your sleep be deep.
May your dreams be gentle.
May you wake up feeling rested,
Revitalized,
And renewed.
Sweet dreams,
Dear friend.
Sweet dreams.
