Before we begin,
Grab a notebook or a piece of paper and a pen.
You can pause this meditation and come back if you need to.
When you're ready,
Begin writing whatever is on your mind.
It doesn't have to make sense.
You can even scribble.
Write your to-do list or things you don't want to forget.
And save those things for tomorrow.
Again,
You can pause the meditation if you need more time.
When your writing is complete,
Set it aside and get yourself as comfortable as possible.
You can lie down,
Adjust your pillows,
Or shift your body until you feel even a small sense of relief.
And as you settle,
Let yourself hear this.
You have nowhere to be,
Nothing to do,
Nothing you need to solve tonight.
This day is allowed to be finished.
If your eyes are still open,
Let them gently close.
And if they close and open again,
That's okay,
Too.
There's no right way to fall asleep.
Let's begin with a slow,
Calming breath.
Inhaling quietly through your nose and exhaling slowly through your mouth.
If it feels helpful,
Imagine your exhale like a soft sigh.
Not forcing anything,
Just letting the breath leave when it's ready.
We'll take two more breaths like that.
Inhale.
And a long,
Easy exhale.
One more time.
Inhale.
And let the breath go.
Now let your breathing return to whatever it was that you were feeling.
Whatever rhythm feels most natural for you.
You don't need to guide it anymore.
Notice the way your body is supported by the bed beneath you.
The weight of your head.
Your shoulders.
Your hips.
Your legs.
Let the bed do the holding tonight.
You don't have to.
Burnout often means you've been carrying too much for too long.
And night is not the time to keep carrying.
As you breathe,
Imagine placing down the things you picked up today.
Conversations,
Worries,
Unfinished thoughts,
Expectations.
You don't need to name them.
Just imagine them resting somewhere outside of you.
They will still be there tomorrow if they truly need your attention.
But tonight,
They can wait.
With each slow breath out,
Let your body grow heavier.
Not tense.
Just heavy in the way something does when it finally gets to rest.
If your mind starts to replay the day or move into tomorrow,
That's okay.
Just gently remind yourself,
Not now.
And bring your attention back to the feeling of being held.
There is nothing you need to fix before sleeping.
Nothing you need to understand.
Rest is not a reward for finishing everything.
Rest is something you're allowed to enjoy simply because you are human.
Before sleep comes,
You might gently ask yourself not to answer,
Not to problem-solve.
Just to plant the seed.
What is one small way I can care for myself tomorrow?
You don't need the answer tonight.
Your nervous system can hold that question for you while you rest.
Let your breathing slow even more now.
No counting.
No effort.
If sleep comes,
Let it come.
If it takes time,
That's okay,
Too.
Your body knows how to rest even when your mind is tired or busy.
As this meditation comes to a close,
Allow yourself to drift in your own time,
Wrapped in support,
With nothing required of you.
May you be held.
May you release what was never yours to carry.
May you be at peace.
