Allow your body to sink fully into the mattress.
Notice the points of contact beneath you.
The weight of your head on the pillow.
The heaviness of your shoulders.
The way your back is supported.
The way the sheets rest against your skin.
Let your hands soften.
Let your fingers uncurl.
Let your feet rest exactly as they are.
Take a slow breath in through your nose,
Filling your belly first,
Then your lower ribs.
And let the breath go out through your mouth in one long easy release.
Again,
Inhale slowly.
And exhale,
Letting the day loosen its grip.
One more time.
Inhale gently and fully.
Exhale and feel the body begin to settle.
Now let your breathing return to its own natural pace.
No need to change it or make it deeper.
Just notice it.
As you breathe,
Imagine a cool breeze moving through the room and over your skin.
Not too cold just enough to bring ease.
Just enough to help your body settle into a comfortable temperature.
With each inhale,
You're drawing in calm,
Cool air.
With each exhale you're releasing heat,
Effort and tension.
Inhale,
Cooling air flows in.
Exhale,
Tension flows out.
There's nothing to fix or solve right now.
If you notice that you're trying to attach to any thoughts.
Imagine those thoughts transforming into soft clouds floating across a starry night sky.
If a worry about tomorrow or a frustration about waking up enters your mind,
Simply acknowledge it and let it float on by.
Return to the bed beneath you.
Return to the gentle rise and fall of your body as you breathe in and out.
Your body has carried you through the day.
It can carry you into sleep now.
Bring your attention to your face.
Unclench the space between your eyebrows.
Let your forehead smooth.
Release the tiny muscles around your eyes.
Soften your jaw.
Your lips,
Your tongue.
Feel the back of your neck lengthen.
Feel your throat relax.
Let your shoulders drop a little more.
Let your arms grow heavy.
Let your elbows soften.
Let your hands be still.
Notice your chest rising and falling.
Just letting it happen naturally.
Allow your stomach to soften.
Let your lower back release into the mattress.
Let your hips settle.
Let your thighs relax.
Let your knees rest.
Let your calves soften.
Let your ankles release.
Feel the backs of your heels resting where they are.
Feel the soles of your feet open and let go.
Your whole body is being held.
There's no need to remain alert.
No need to stay ready.
For this moment,
You can stop holding yourself together.
Inhale.
My body is supported.
Exhale,
My body can rest.
Imagine that with each breath your body is learning how to cool itself.
If there's heat in the body.
Let it be there without resistance.
If there's restlessness,
Let it soften.
If there's tension.
Let it drain away with your exhale.
Breath by breath,
Your body knows how to settle.
Let your inhale be slow and centering.
Let your exhale be long enough to signal safety to your nervous system.
At the heart of who you are.
You are at peace.
Hormones may shift and emotions may fluctuate.
But beneath it all,
Your essence remains steady.
Inhale.
Calling calm moves through me.
Exhale,
I let go of the day.
Let your breath become even softer.
Even slower.
Each inhale brings in ease.
Each exhale carries you further from effort.
Feel the bed holding you.
Feel the mattress beneath you.
Feel the blankets or sheets resting over you.
Everything is in place.
Your face is soft.
Your jaw is soft.
Your shoulders are soft.
Your belly is soft.
Your legs and arms are heavy.
There's nowhere to go.
Nothing to finish.
Just this effortless descent into sleep.
If you wake during the night you can return to this same breath.
This same softness.
You can remind yourself that your body knows how to settle again.
For now,
Let go a little more.
And a little more still.
You are safe.
You are out.
You are allowed to rest.
Inhale.
My mind is at ease.
Exhale.
I welcome deep sleep.
Wishing you a peaceful restorative night.
