Welcome.
Welcome,
All of you.
This session is here to support deep rest and sleep.
I'll guide you through the opening portion,
And then my voice will gradually recede,
Leaving you with a soft sound of rain to carry you the rest of the way.
You may drift between listening and dreaming,
Between awareness and sleep.
Your system knows how to receive support.
Resting quietly is enough.
Begin by finding a position that feels supportive for your body right now.
You might be lying down or resting in another way that feels comfortable.
If you need to adjust your blanket,
Clothing,
Or pillow,
Let yourself create a sleep sanctuary.
You're welcome to drift whenever sleep begins to pull you forward.
You are welcome exactly as you are.
Notice that you're here in your sleep sanctuary,
Held and supported by the earth.
Take a deep breath.
And in this moment,
You are able to rest.
If it feels okay,
Allow the eyes to close or keep them softly open,
Resting the gaze somewhere neutral.
Take a slow breath in as it feels best for you,
And an easy breath out.
Allow your breath to move naturally,
Noticing the rise and fall of your chest.
Let yourself orient to your surroundings.
Notice the surface beneath you,
Holding you.
Sense the room around you.
And be aware of sounds that let you know where you are.
You may sense where your body meets the surface,
The back of the head,
The shoulders,
The spine,
Chest,
Feet,
Legs.
If there's comfort anywhere in your body,
You're welcome to notice that.
If not,
That's okay too.
Now gently notice the sound of rain.
Maybe you hear it clearly,
Or maybe you simply imagine it or sense it.
A steady,
Soft rhythm.
Falling.
Landing.
Soaking into the earth.
Let your breath follow its own rhythm,
Just as the rain does.
Imagine you're resting beneath the shelter of tall pine trees in a quiet forest.
The branches above you soften the rain,
Turning it into a gentle,
Steady whisper.
You are dry.
You are warm.
You are held by the earth.
The ground supports you completely.
The rain falls in a steady pattern,
Predictable,
Like the breath of the earth,
Arriving and leaving.
Nothing to do.
Nowhere else to be.
Bring awareness to the crown of your head.
Imagine the sound of rain above you,
Soothing the mind.
The forehead softens.
The eyes rest heavy in their sockets.
The mouth relaxes.
The jaw gently lets go of any tension.
Your whole face softens.
Awareness moves to the neck and shoulders.
Like rain cleaning dust from leaves,
Tension loosens here.
Shoulders settle and relax.
Arms and hands grow heavier.
You are held by the earth,
Supported.
The sound of rain continues,
Steady and even,
Reminding the body that it's safe to let go.
Bring awareness to the chest and belly.
Feel a slow tide of breath rising and falling,
Like rain filling a quiet pond.
Gentle.
Peaceful.
Awareness drifts down into the hips and pelvis.
This part of you rests deeply against the earth,
Supported.
Held.
Let awareness travel down the legs,
Thighs,
Knees,
Calves,
Hips,
Ankles.
The whole body now resting like the forest floor receiving rain.
Resting.
Supported.
Everything is allowed as you let yourself drift off to sleep.
The rain continues its soft song,
Steady,
Rhythmic,
Endless.
Thoughts may come and go like passing clouds.
Just notice them and return to the gentle rhythm of rain.
The forest grows darker now,
The air cool and calm.
The rain becomes softer,
Quieter,
More distant.
Your body knows how to rest.
Your body knows how to sleep.
Words drift away like mist between the trees.
Drifting.
Soothing.
Softening.
Resting.
Awareness fades.
Ease flows through you,
Like rain sinking into the earth.
Drifting.
Relaxing.
Resting.
