Welcome.
I am so happy you are here.
My name is Sarah,
And I will be your guide as you settle into rest tonight.
Let your body find the position it likes best for sleep.
Perhaps on your back.
Perhaps curl on your side.
And draw the blanket to wherever it feels good.
If your feet are cold,
This is a lovely moment for socks.
Before the eyes close.
Let them wander slowly around the room.
Notice what light is still here.
Perhaps the outline of a door or a window.
The dark soft gathering in the corners.
Let your gaze rest on one thing that feels pleasant.
Or simply ordinary.
And stay with it for a breath.
And when you are ready.
Let your eyelids grow heavy and close.
Feel the places where your body meets the bed.
The back of your head on the pillow,
The curve of your shoulders,
Your hips,
Your heels.
With each exhale,
Let the mattress take a little more of your weight.
As if the whole day.
Is slowly setting itself down beside you.
Now let your attention wander through your body.
Until it finds one place that feels quiet.
Or even a little pleasant.
It might be the warmth gathering in your hands.
The softness of your belly under the blanket.
Or the stillness of your feet.
Let that place.
Become your anchor tonight.
Somewhere you can return to whenever you like.
In a moment,
I will offer you a few words.
Let each one fall like a drop of rain onto still water.
And notice what ripples through your body as it lands.
Perhaps a softening.
A longer breath.
A little warmth.
And if a word feels untrue tonight.
Simply come back to your anchor.
Rest there for a breath.
And let the next word find you.
I can feel the weight of my body.
I am held by the ground beneath me.
My breath knows its own way.
Notice where your body is answering.
Jaw that loosens a little,
A shoulder sinking towards the bed,
A breath that lengthens all on its own.
And if nothing seems to move,
That is welcome too.
Visit your anchor and let it hold you for a moment.
Whatever is unfinished.
Can wait for morning.
My body is allowed to rest.
I am safe enough here in this moment.
Let these words settle the way leaves settle on the forest floor at the end of the season.
Slowly,
One by one.
Until the ground is soft and covered.
Your body has carried you all day.
Now the bed carries you.
My heartbeat keeps its own steady rhythm.
Rest is where my body does the quiet work.
I welcome sleep softly in its own time.
I can set the day down.
My body is allowed to rest.
I welcome sleep.
If sleep is already finding you.
Let yourself follow it all the way down.
If you are still away,
Stay with your anchor.
Let your breath rock you.
And let the words keep echoing softly on their own.
And if you'd rather,
Come back to the room.
Open your eyes slowly.
Let them find one ordinary thing.
You noticed at the start.
And feel the bed beneath you once more.
Thank you for resting with me tonight.
If this resonated.
You can follow me here on Insight Timer.
For more somatic meditations.
Sleep well.
