Love,
I know your heart is hurting.
I know that tonight the quiet feels too loud,
That your mind keeps finding its way back to the same places,
The same memories.
The same questions that don't have answers yet.
I know your body is tired,
But your thoughts are still moving,
Still circling,
Still trying to make sense of something that may not be ready to make sense.
You don't have to figure anything out tonight.
You don't have to be strong or healed or okay.
You just have to let yourself rest and I'm going to help you do that.
This is a safe place.
Whatever you are feeling right now,
The confusion,
The anger,
The aching tenderness of a heart that fully loved.
All of it is welcome here.
You don't have to push any of it away.
You just have to let your body soften around it just enough to sleep.
So for right now,
Just for this little while,
Let me hold your heart.
You have been carrying it so carefully,
So tightly.
You can set it down here just for tonight and let it rest into something soft.
Find the most comfortable position you can with your arms resting gently at your sides or across your body or your hands on your chest,
Whatever feels most held.
And let your eyes close softly.
And just for right now,
Let tonight be only about rest.
We are going to begin with just a few slow breaths together.
Breathe in gently through your nose.
Filling your lungs with something slow and soft.
And breathe out through your mouth.
Letting the day go with it.
Again,
Breathe in.
And out.
Releasing just a little more with each exhale.
One more time.
A long,
Slow breath in.
And a full,
Easy exhale.
Letting your body begin to remember what it feels like to soften.
Good.
You are here.
You are safe.
And tonight you are exactly where you need to be.
Bring your awareness now to the top of your head.
And just notice whatever is there.
Any tension,
Any tightness.
And with a slow breath.
Invite it to soften.
There is nothing to hold on to right now.
Just let the top of your head grow heavy and still.
And let the softening move down into your forehead,
The space between your brows.
Where worry often lives,
Just let it smooth out.
Your face has been holding a lot.
Let your jaw release.
Let your whole face become soft and still.
Like the face of someone deeply,
Peacefully asleep.
And now your throat.
This is where so much tenderness lives when the heart is heavy.
Just bring your awareness there.
And with your next breath.
Invite it to soften just a little.
Just enough.
Down into your shoulders now.
Let them drop.
Lower than they were and lower still.
Feel the weight of them releasing.
The space that opens across your upper back.
When you choose to soften.
Let that release move down through your arms.
Down to your elbows.
Your forearms.
All the way down through your wrists.
Your palms,
Your fingers.
And let your hands be completely open and at rest.
And now your chest,
Your beautiful,
Tender,
Wide open heart.
If there is tenderness here,
I want you to breathe into it very gently.
You don't have to dissolve it or fix it.
Or make it mean something different than it does right now.
Just place your awareness there with great gentleness.
The way you would place a hand on the shoulder of someone you love who is hurting.
And with a slow exhale let just a little of the tightness breathe out,
Just a little.
In your belly now.
Let it be completely soft.
Let it rise and move with your breath.
Easy and slow.
And unheld.
Down into your lower back.
Allowing your hips to release.
Feel the surface beneath you holding you completely.
Knowing you are supported.
You are held.
Let your body be heavy against whatever you are resting on and trust that it has you.
Let the relaxation move through your thighs now.
Heavy and warm.
Down to your knees.
Your calves,
All the way down through your ankles,
The soles of your feet.
The tips of your toes.
Your whole body from the crown of your head to the tips of your toes.
Soft.
And heavy.
And completely at rest.
Held by the surface beneath you.
Held by this moment.
Held.
And now I'm going to count slowly from 5 to 1.
And with each number.
You will drift a little deeper.
Softer.
Quieter.
Closer to sleep.
Bye.
Letting the surface of everything go.
The day.
The thoughts.
Who are you playing?
Just for now.
Just for tonight.
Letting it all grow distant and soft.
Four.
A little deeper now.
Your body growing heavier with each breath.
Your mind beginning to slow.
The space behind your eyes dark and peaceful.
3.
.
.
Drifting deeper now.
Your thoughts beginning to quiet.
You are moving inward.
Into the softest,
Safest part of yourself.
Two.
Almost there.
So deeply relaxed you can barely feel where your body ends and the warmth around you begins.
You are safe here.
You are so safe.
And on.
One.
So still.
So soft.
So held.
Here you are.
In this quiet place,
This soft and sacred space that lives inside you.
That has always been here.
Waiting for you to find your way back to it.
This is your place of rest.
Your place of peace.
Where the noise of the world cannot reach you.
And tonight,
Everything can rest.
Your body.
You're my.
.
.
Your heart.
Feel the warmth of it.
Your own warmth.
Steady and gentle.
And completely yours.
You are safe here.
You are held here.
Take a moment to simply be here.
In this place that belongs to you and only you.
And when you are ready,
Let these words find you.
You are worthy of deep,
Steady,
Lasting love.
You are whole right here.
Right now.
Exactly as you are.
Your worth has always lived inside you.
The love that matters most lives inside you,
Deep and complete.
You are allowed to feel and to heal at the same time.
Your heart's capacity to love this deeply is a beautiful gift.
You are worthy of deep,
Steady,
Lasting love.
You are whole.
Right here.
Right now.
Exactly as you are.
Your worth has always lived inside you.
The love that matters most lives inside you.
And complete.
You are allowed to feel.
And to heal at the same time.
Your heart's capacity to love this deeply is a beautiful gift.
You are worthy of deep study.
Lasting love.
You are whole.
Right here.
Right now.
Exactly as you are.
Your worth has always lived inside you.
The love that matters most lives inside you.
Deep and complete.
You are allowed to feel and to heal at the same time.
Your heart's capacity to love this deeply is a beautiful gift.
Every day and in every way,
Your heart is healing.
Every day and in every way,
You are returning to yourself.
Every day and in every way.
You are returning to the love within you.
Every day and in every way,
The love inside you.
Grows stronger.
Every day and in every way you are finding your way back to your own heart.
Every day and in every way life is becoming more gentle.
More open.
More full.
Let everything go now.
And let the words dissolve.
Let my voice become just a sound,
Warm and distant.
Like rain on a window.
Or wind through trees.
Your body is heavy and warm.
Your mind is still.
Your tender heart is held.
With every breath you take from here,
You drift a little deeper.
A little further from the surface.
A little closer to the deep,
Healing,
Restorative sleep your body has been asking for.
Tonight,
Everything can rest.
Your body.
Your mind.
Your heart.
Just this breath.
And then the next one.
And then sleep.
Let your body be completely heavy now.
Let your thoughts dissolve like clouds moving through a wide,
Quiet sky.
You are safe.
You are held.
You are loved.
By the deepest part of yourself.
In a way that has always been there.
And will always remain.
Drift now.
And to rest.
Into quiet.
Into the healing.
That happens while you sleep.
While your body repairs.
And your heart softens.
Slowly.
At its own pace.
In its own time.
Sleep now,
Love.
You have done enough today.
You have felt enough.
You have carried enough.
Rest now.
Rest.
