As you settle into bed,
Let your body find the position that feels most comfortable.
Feel the surface beneath you,
Holding you,
Steady.
Now,
Simply notice your breathing,
Inhale gently through your nose,
And exhale slowly through your mouth.
Again,
Breathing in,
Two,
Three,
Four,
With every inhale,
You invite in calm.
With every exhale,
You let the day go.
Now,
Bring your attention to the top of your head.
Imagine a soft wave of warmth beginning there,
And slowly moving down to your forehead.
Let your forehead smooth,
Let the space around your eyes soften,
Your jaw releases,
Your Now,
Feel your shoulders dropping and heavier,
That feeling of ease flows down your arms,
Through your elbows,
Your wrists,
Your palms open gently,
Your fingers are loose,
Still.
Now,
Bring your attention to your chest,
Feel the slow rise and fall of each breath,
And with every exhale,
Your whole body receives the signal to rest.
Let your back melt into the bed,
Your spine releases,
Your hips settle,
Relax your thighs,
Your calves,
And your feet,
The soles of your feet soften,
Your toes unclench,
Your whole body is warm,
Heavy,
Safe.
Now,
Imagine your breath like gentle waves rolling to shore,
Breathing in,
The wave arrives,
And soothing,
Breathing out,
It drifts back,
Carrying tension with it.
With each slow tide,
Your mind becomes quiet,
Thoughts can come and go,
Moving through a clear sky,
You don't need to hold on to them,
You don't need to follow them,
Just notice,
And let them drift away.
If a thought from the day returns,
Imagine placing it gently on a leaf,
And watch as the leaf floats down a calm stream,
Moving farther and farther away,
And you're left here with only stillness.
Now,
Whisper softly to yourself,
Or simply listen,
You are safe,
You are calm,
You can allow yourself to rest.
Let those words settle into your body,
Blending with your breath,
Each inhale deepens calm,
Each exhale carries you closer to sleep.
Your body already knows what to do,
Your breath moves gently on its own,
Mind can drift easily,
Rest deeply.
