Hi and welcome to Guided by Sarah.
I'm really glad you're here,
Taking this moment for yourself.
Especially tonight,
When there might still be a lot of tension lingering from the day.
Right now there's nothing else to do or to think about.
This space is just for you.
So find a position that feels good right now,
Either lying down or sitting comfortably.
Let your arms rest wherever they fall naturally.
Your body knows exactly how it wants to be held right now.
And before we begin,
Just notice where you are,
The room around you,
The quality of light,
The temperature against your skin.
Feel the surface beneath you,
The bed,
The couch,
The floor.
Feel how it's holding you,
Supporting you.
It's been there all along.
Let the weight of your body soften downwards a little more with each breath.
And if it feels safe for you,
You can gently allow your eyes to close down now.
Now,
Bring your attention to your breath.
We're not changing it in any way,
We're just noticing right now.
Where can you feel it most clearly?
Perhaps in your belly?
Your chest?
The sides of your ribs?
Let it come and go at its own pace.
You don't have to lead it,
Trust that your breath knows exactly what it's doing.
And maybe you can picture it as a slow wave,
Rising and receding,
Again and again.
And each exhale is a quiet invitation to just let go.
If you notice anxiety here tonight,
Know that it's allowed to be.
You don't have to push it away,
You don't have to try to analyze it or explain it.
Just take a look.
Where does it live in your body right now?
Maybe it shows up as tightness in your chest?
A heaviness in your stomach?
Or that subtle hum that's just hard to name?
Stay with that sensation for a moment,
Noticing it like something that's present without defining you.
And now gently widen your awareness.
Is there anywhere in your body that feels a little quieter?
A little steadier?
Maybe your legs heavy and warm?
Your back supported surface beneath you?
Or maybe your hands that just feel neutral?
Let both exist at the same time.
The restlessness and the stillness.
It's not a contradiction,
It's your nervous system learning that there's room for both.
And now I'd like to invite you to just follow one sensory experience.
Maybe you'd like to focus on a sound,
Something familiar in the distance,
Like a ticking clock?
Or just the quiet itself?
Maybe you focus on touch,
Fabric against your skin,
The weight and warmth of a blanket?
Maybe it's temperature,
Somewhere on your body,
Cool or warm?
Just stay with that one sensation.
Let it anchor you,
Right here,
Right now,
In this moment.
You are here.
You are safe.
If it feels right,
You can place one hand on your chest or your belly,
Or maybe both.
Feel the warmth beneath your palm.
The gentle rhythm of your breath underneath.
The rise and the fall.
And just stay here for a while.
Just you in this quiet rhythm.
And with each exhale,
You can let the day settle a little further down.
You can let it go.
It's done.
And you've done more than enough today.
Rest here for as long as you like.
Maybe at some point sleep will come.
Or maybe you feel this calmness washing over you.
Whatever it is,
It's good.
And if at any point your evening starts to feel like too much again,
Know that you can always come back here.
Whenever a night feels heavy,
Restless or just a little too loud.
Good night.
