The day is over and it's time to rest.
So tonight give yourself permission to slow down.
Your parasympathetic nervous system is often called the rest and digest response.
It helps slow the heart rate,
Relax the body and prepare the mind for rest and sleep.
In this meditation,
We'll gently encourage this natural relaxation response,
Helping your body and mind unwind and settle into a state of calm.
Let's begin.
Make yourself comfortable.
Allow your body to settle into the position you will remain in for the rest of this meditation.
Adjust anything you need to adjust.
And when you're ready,
Gently close your eyes.
Take a slow breath in through your nose.
And slowly breathe out.
Again,
Breathing in.
.
.
And breathing out.
One more time,
A slow comfortable breath in and a long gentle breath out.
Allow your breathing to return to its natural rhythm.
There is nothing you need to force.
Nothing you need to control.
Nothing you need to achieve.
This is simply a time to unwind.
A time to soften.
A time to let go.
Notice the surface beneath you.
Notice how completely supported you are.
The bed beneath you.
The pillow supporting your head.
The blankets resting against your body.
Allow yourself to feel held.
Supported.
Safe.
And with every breath out,
Imagine your body becoming a little heavier.
A little softer.
A little more relaxed.
Notice your forehead.
Allow it to smooth.
Notice the muscles around your eyes.
Let them soften completely.
Relax your jaw.
Allow your tongue to rest comfortably inside your mouth.
Let your neck relax.
Your shoulders soften.
Your arms grow heavy.
Your hands become loose and relaxed.
Nothing to hold.
Nothing to carry.
Nothing to do,
Just resting.
Now bring your attention to your breathing.
Notice the gentle rise and fall of your body.
Notice how the breath moves naturally.
As you continue breathing,
Imagine each exhale becoming slightly longer than the inhale.
Not by much.
Just enough to invite relaxation.
Breathing in.
And breathing out.
Breathing in.
And breathing out.
With every long,
Slow exhale,
Imagine your nervous system receiving a message.
A message that says you are safe.
You can relax now.
You can let go.
You are safe.
You can relax now.
You can let go.
Allow those words to drift through the body.
Like a gentle lullaby.
Like a soothing reassurance.
Now imagine a warm feeling of calm beginning at the top of your head.
A gentle wave of relaxation.
Flowing down through your forehead.
Softening every muscle.
Relaxing every tiny area of tension.
Flowing around your eyes.
Your cheeks.
Your jaw.
Down into your neck.
And shoulders.
As this wave moves through your body.
Everything it touches begins to soften.
To loosen.
To release.
The wave moves through your arms.
Into your hands.
Down through your chest.
Relaxing your breathing.
Relaxing your heartbeat.
Relaxing your entire body.
Down into your abdomen.
Softening the stomach.
Releasing any tension you may have been holding there.
Allowing your whole body to feel safe enough to let go.
The wave continues down through your hips.
Your thighs.
Your knees.
Your calves.
Your ankles.
Your feet.
Until your entire body is resting in a deep sense of ease.
Now imagine that every breath out is carrying away the day.
Every conversation.
Every task.
Every responsibility.
Every thought about tomorrow.
With each exhale letting it drift a little further away.
You do not need to carry the day any longer.
The day is done.
You have done enough.
You have carried enough.
You can rest now.
Allow your breathing to become effortless.
Allow your body to become heavy.
Allow your mind to become quiet.
If thoughts arise simply notice them and allow them to drift by like clouds moving slowly across the sky.
No need to follow them.
No need to engage with them.
Just letting them pass.
Returning again and again to this feeling of softness.
This feeling of safety.
This feeling of rest.
Imagine now that you are wrapped in a gentle cocoon of calm.
Nothing needs your attention.
Nothing needs your energy.
For these moments you are completely free to rest.
Free to soften.
Free to drift.
Notice how your body feels.
Notice the weight.
The stillness.
The quiet.
Your parasympathetic nervous system is doing exactly what it was designed to do.
Helping your body slow down.
Helping your mind settle.
Helping you move naturally towards sleep.
For the next few moments,
Simply rest here.
Breathing softly.
Resting deeply.
Allowing yourself to sink into comfort.
Into peace.
Into sleep.
And if sleep comes here before this meditation ends,
That is perfectly okay.
If you are still awake,
Continue resting in this calm and gentle space.
Trusting your body.
Trusting your mind.
Trusting your natural ability to rest.
And whenever sleep is ready to arrive,
Allowing yourself to drift effortlessly into it.
Good night.
