With this evening meditation,
You'll be able to release your day so that you can decompress and sleep well tonight.
As you begin this meditation,
Take a moment to acknowledge that your day is done.
Everything that you needed to have happen today has already happened.
There's nothing more to fix,
Solve,
Or complete.
This is your time to rest.
Allow yourself to settle into stillness.
Lay down or sit comfortably.
Let the body begin to surrender into the quiet around you.
Feel the pull of gravity grounding you.
The day can release you now.
You are safe to let go.
Now begin to tune into your breath.
Don't change it,
Just notice it.
Notice the natural inhale and the soft exhale.
Let your attention follow this rhythm.
Each breath is a signal to your nervous system.
It's safe to relax.
Feel your shoulders softening.
The back loosening.
Your hands unclenching.
The belly rising and falling with ease.
No effort.
No tension.
Just breathing.
Notice the weight of your body as it rests.
Allow gravity to hold you fully.
There is nothing you need to carry right now.
No responsibilities.
No thoughts to manage.
You can pull it all down.
Just rest and relax.
Thoughts may rise.
They may swirl in and out.
This is completely normal.
You don't have to follow your thoughts.
You can notice them and let them pass.
Like wind moving through the trees.
Like leaves rustling in the wind.
Let the thoughts be there without engaging.
They are just echoes.
You are not your thoughts.
Each breath is a return to yourself.
A return to this moment.
A return to peace.
As you continue to rest,
Allow your body to begin releasing the tension that it's held throughout the day.
Feel your hips and thighs sink downward.
Feel the calves rest against the bed or the surface beneath you.
Let the soles of your feet relax.
Let your body soften and let go bit by bit.
Let your eyes rest.
Let your jaw fall open slightly.
There's no need to control any expression.
You may feel waves of tiredness moving through you.
Let it come.
There's no reason to resist.
You are safe to just let go.
You are allowed to rest deeply.
Notice how quiet this moment is.
Not the absence of sound,
But the absence of doing.
You are simply being.
Even if your mind stays busy,
Your body knows what to do.
It knows how to rest.
It remembers this stillness.
Your job is to only allow.
Allow your body to guide you into sleep,
Into a place where nothing is required of you.
Let the breath continue to slow.
Let it become shallower and easier.
You are drifting.
There's no place to go,
No one to be.
Just this presence,
This moment.
As you continue to relax,
Remind yourself gently,
I've done enough for today.
I've done enough.
I'm allowed to rest.
I release all that weighs on me.
Let these words settle within you.
You're not responsible for anything outside this moment.
This is your sanctuary.
Here in this quiet,
You can reset.
You can begin again tomorrow,
But for now,
Just rest.
If thoughts return,
Treat them with kindness.
Don't push them away.
Simply whisper,
Not now.
And then return to your breath.
Notice the gap between breaths.
That space is stillness.
That space is peace.
Begin to feel yourself growing heavier with each exhale.
Heavier and softer.
Each part of you beginning to surrender.
This is the feeling of safety.
The body knows,
The breath knows.
Trust the process.
Let sleep come when it's ready.
There's no need to chase it.
There is no finish line.
Just gentle drifting,
Breath after breath,
Moment after moment.
Any tension that remains can melt away now.
Let go of the small worries still clinging.
Let go of any lists running through your head.
Let go of trying to control how rest arrives.
Just trust.
Just rest.
And even now,
If the mind resists,
Just let it.
It's okay.
You're still resting.
Sleep isn't something you earn.
It's something you receive.
With each breath,
You're preparing the ground for deep rest.
Let the stillness stretch.
Let your breath move like a lullaby.
And the day is dissolving.
The edges of your thoughts are softening.
You're becoming quiet inside.
You don't have to feel peaceful.
You don't have to be perfectly calm.
Just being here and just breathing is enough.
There is healing in just being.
Notice how much has already softened in you.
How far you've already drifted.
The body knows how to heal.
How to unwind.
How to sleep.
Let the breath now become the background.
Let the words blur away.
You are supported.
You are safe.
You are home in yourself.
Everything is slowing down.
There's nothing to hold on to.
Let go.
Release.
Surrender.
This rest is sacred.
It is enough.
Rest.
Release.
Receive.
Free to drift.
To sleep.
To dream.
To be.
And may you have wonderful dreams.
