Welcome,
Begin by settling into your bed,
Allowing your body to be fully supported.
There's nothing you need to do and nowhere you need to go.
This time is simply for unwinding.
Gently close your eyes and take a slow breath in through your nose and then exhale softly through your mouth.
Again,
Breathing in and exhaling,
Letting the day begin to fade.
Your body may still be holding the energy of the day,
The conversations,
The thinking,
The movement,
And that's okay.
You're not trying to switch it off instantly.
You're allowing it to gradually slow.
Bring your attention to your breath and begin to inhale slowly through your nose for a count of 4 and then exhale gently for a count of 6.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6.
Continue on your own for a moment.
Let this longer exhale become easy and natural.
This is the signal your body understands that it's safe to release.
As you continue breathing in this way,
Imagine your body beginning to reduce its internal intensity like dimming a light gradually,
Gently.
Now bring awareness to your forehead.
Allow it to smooth.
Your eyes softening into their sockets.
Your jaw unclenching.
Let your tongue rest heavily in your mouth.
Move down to your neck and shoulders,
Letting them sink into the surface beneath you as if gravity is doing the work.
With each exhale,
Your body is letting go of accumulated tension,
Letting go of the subtle stress chemicals still circulating,
Allowing them to settle,
To dissipate.
At time,
Now bring your attention to your chest.
Notice the gentle rise and fall.
And imagine that with each breath out,
Any lingering stress begins to dissolve,
Like mist clearing in the night air.
Your heart rate begins to slow.
Your breath becomes softer.
Your body is shifting from alertness into rest.
Bring awareness to your belly.
Let it expand fully as you inhale and soften completely as you exhale.
No holding,
No bracing,
Just release.
And as your body relaxes,
Your system begins to rebalance itself,
Reducing the signals of urgency and increasing the signals of calm.
You might notice your thoughts beginning to slow or drift or become less important.
There's no need to follow them.
Let them pass,
Like distant sounds fading into the distance.
Or fading into the background.
Now imagine a wave of calm moving slowly through your body,
Starting at the top of your head,
Flowing down through your face,
Your neck,
Your shoulders,
Down your arms,
Into your hands,
Continuing down through your chest,
Your belly,
Your hips,
Your legs,
All the way to your feet.
With each wave,
Your body softens more deeply,
Releasing what it no longer needs to carry.
You are not forced to let go.
You are not forcing sleep.
You are creating the conditions for sleep to come naturally.
Your breathing is slow.
Your body is heavy.
Your mind is quieting.
If you notice any remaining restlessness,
Return gently to your breath.
Inhale,
Softly.
Exhale,
Longer,
Slower.
Letting each exhale guide you deeper into rest.
Your body knows how to sleep.
You are simply allowing it to return to its natural rhythm.
And now there's nothing more to do.
You can let go of the breath.
Let go of the guidance.
And drift gently,
Naturally into sleep.
