Welcome.
This meditation is for anyone who sometimes finds it hard to fall asleep.
Tonight,
Allow your body and mind to slow down,
To release the noise of the day,
And to rest in calm,
Peace,
And safety.
Let this be your time to let go of everything you've been carrying.
You've done enough.
You've given enough.
Now it's time to receive the quiet that's been waiting for you.
Find a comfortable position in your bed.
Let your body settle.
If your eyes aren't already closed,
Let them gently close down.
Begin to turn your attention inward,
Toward that still place that lives beneath all the noise,
The place that is always peaceful,
Even when life feels busy.
Nothing to do,
Nowhere to be,
Just rest.
Take a moment to simply notice your breath,
The natural rhythm of air moving in and out.
No need to change it,
Just observe it.
Each inhale,
Drawing in calm.
Each exhale,
Letting go of frustration,
Thought,
Or worry.
Take a deep,
Cleansing breath,
Fully in through your nose.
And slowly exhale through your mouth.
Feel your body grow heavier with each release.
Let the mind soften.
With every breath,
Allow yourself to sink a little deeper into rest,
Deeper into stillness,
Deeper into peace.
Nothing to do,
Nowhere to be,
Just rest.
You've done all you can today,
Everything that needed your care,
Your energy,
Your attention.
You've already given it.
There's nothing more to do,
Nowhere else you need to be.
Let your body know it's safe to rest now.
Let your mind soften,
Like a sky clearing after a long day.
You can let go.
You can drift.
You can allow this moment to hold you completely.
Nothing to do,
Nowhere to be,
Just rest.
Now that your mind is quieting,
Bring your attention gently into your body.
Let awareness drift slowly from the top of your head down to your toes.
Bring your attention to your eyes.
Let the muscles around them relax.
Let your cheeks soften,
Your jaw unclench,
Your whole face at ease.
Move your awareness to your shoulders.
Let them sink heavily into the bed.
Feel the weight leaving your neck,
Your arms,
Your hands.
Let them rest naturally,
Free of effort.
Bring your attention to your chest and upper back.
Notice how your heart beats quietly,
Faithfully.
Let that rhythm remind you that life is moving gently through you.
You don't have to force anything.
Now shift your awareness to your belly.
Let it soften.
Feel the rise and fall of your breath here.
Let every exhale carry you deeper into stillness.
Bring your attention to your hips and lower back.
Allow them to be supported by the bed beneath you.
Imagine all the tension melting downward,
Leaving your body through the weight of your hips.
Now move down through your thighs,
Knees,
And feet.
Let the legs feel loose and heavy,
Like they're dissolving into the mattress.
Let your toes spread naturally.
Your whole body is now fully supported.
Nothing to hold.
Nothing to control.
Nothing to do.
Nowhere to be.
Now that your body feels heavy and relaxed,
Let a quiet sense of peace fill the space around you.
Take a moment to feel gratitude for your body,
For carrying you through another day,
For your breath,
Still steady and alive,
For the gift of rest that's waiting for you now.
Let yourself drift into a place of calm imagination.
Now imagine yourself beneath the vast night sky.
The air is cool and soft against your skin.
Above you,
The stars shimmer gently.
Nothing ancient.
They watch over you,
Reminding you that you are part of something infinite and peaceful.
Feel the ground beneath you,
Solid,
Safe,
Holding you completely.
You can release every last bit of effort into the ground beneath you.
You are safe.
Let the night wrap around you like a soft blanket.
Each breath draws you deeper into warmth and quiet.
The stars flicker above you,
Whispering that it's okay to rest.
It's okay to let go.
As my voice begins to fade,
Let yourself drift.
Let your body fall into a deep,
Peaceful sleep.
You are safe here.
You are supported here.
You can rest now.
The universe will take care of you.
The universe will take care of you.
Always.
