Welcome dear soul,
You've arrived at the end of your day,
There's nothing left to do,
Nowhere you need to be.
This is your time to unwind,
To let the day gently fall away.
Begin by getting comfortable,
Lying down,
Letting your body be supported by the bed beneath you.
Feel the softness beneath you holding you completely.
Take a slow deep breath in through your nose and exhale gently through your mouth.
Let your body know it's safe to rest now.
Breathe in one more time through your nose and exhale gently through your mouth.
Bring your attention to your body resting here.
Notice the rise and fall of your breath,
The quiet rhythm that's been carrying you all day.
Now starting at the top of your head,
Imagine a soft wave of relaxation spreading downward,
Washing over your forehead,
Your eyes,
Your cheeks.
Let the muscles of your face melt.
Feel this wave travel down your neck and shoulders,
Unravelling tension as it moves.
Let it flow through your arms all the way to your fingertips.
Another wave drifts down your chest,
Your belly,
Your hips,
Your legs and finally your feet.
Your whole body now wrapped in calm like a blanket of gentle light.
Now bring your awareness to your breath again.
As you inhale,
Imagine drawing in soft healing light.
As you exhale,
Feel any worries or tension leaving your body,
Melting into the mattress beneath you.
Each breath in,
Calm.
Each breath out,
Release.
You don't need to fix or control anything.
Let your breath do the work for you.
Let it carry away the day,
One gentle exhale at a time.
If thoughts arise,
That's okay.
Simply notice them like clouds floating through the sky and then come back to your breath.
Calm in,
Release out.
Now imagine yourself lying under a vast night sky,
The air cool and still around you.
Above,
Stars shimmer softly and their light seems to breathe with you,
Expanding,
Contracting like the rhythm of your heart.
Each star reminds you that peace is vast and endless and you are part of that vastness.
The night holds you just as you are,
Your body resting,
Your mind quieting,
Your heart steady and calm.
Whisper softly to yourself,
I am safe.
I can let go now.
Sleep will find me easily.
Now let everything soften.
Your breath,
Your thoughts,
Even your awareness of my voice.
Feel yourself drifting,
Floating on waves of comfort and ease.
There's nothing to hold on to,
Nothing to figure out,
Just rest.
Trust that your body knows the way to sleep.
Trust that you are cared for,
That all is well in this moment.
Let yourself drift into peace and calm.
Into stillness.
Into sleep.
