Settle into your bed and let your body be fully supported.
Close your eyes.
And let the music carry you.
Take a slow breath in through your nose.
And let it go gently through your mouth.
Again,
In through the nose.
And a long.
.
.
Slow exhale.
One more time,
Breathe in.
And release.
Now imagine you are floating high above the earth,
Weightless and safe.
Below you.
A soft blanket of clouds stretches out in every direction.
Glowing in warm,
Quiet light.
You begin to drift forward,
Slowly and smoothly,
Gliding into the clouds.
There is nothing to steer and nowhere to be.
Simply let yourself move.
As you travel.
You may notice your thoughts.
Thoughts about today?
About tomorrow.
About everything left undone.
That is perfectly okay.
Your mind is only doing what minds do.
You don't need to stop your thoughts or fight them.
Just notice them as clouds.
Each thought is a cloud that drifts into view.
And each one passes through and drifts away.
You are the sky.
Wide and calm.
And clouds cannot harm the sky.
When a thought appears,
Quietly say to yourself,
I notice I'm thinking.
Then let it float by.
Nothing to solve tonight.
Nothing to figure out.
Whatever it is can wait for morning.
And morning will be better equipped to handle it.
Now let's slow your breathing even more.
Breathe in gently for a count of four.
3.
Hold softly for 7.
1,
2,
3,
4,
5,
6,
7,
And release slowly for 8.
1 2 3 4 5 6 7 8 Feel your body grow heavier.
Once more.
Breathe in 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
And slowly out.
6 7 8 Let your breathing return to its own natural rhythm.
As you glide through the clouds.
Feel the mist cooling and softening everything it touches.
Let your forehead soften.
Let the space between your eyebrows smooth out.
Release your jaw.
And let your tongue rest.
Let your shoulders sink.
Your arms grow heavy.
Your hands open and still.
Feel your chest rise and fall.
And your belly soften.
Let your hips and legs become heavy.
All the way down to your feet.
The clouds around you are growing thicker now,
Softer.
Each breath carries you deeper into stillness.
If a thought drifts in.
You simply let it drift out again.
And return to the feeling of floating,
Gliding,
Safe.
You are held.
You are at peace.
There is nothing left to do but rest.
Let the music carry you now.
Further into the clouds.
And gently into sleep.
Good night.
