As you wind down from the day and settle into bed.
Take a few moments to allow yourself to get comfortable.
Adjust your pillows.
Snuggle in a little deeper under the covers.
And let your body find rest and the support beneath you.
Now,
Take a deep breath in.
And as you do,
Introduce as much tension in your body as possible.
Crunch up your face,
Ball your fists,
Tighten your abdomen.
Hold the tension just for a moment.
And now exhale.
Release completely.
Let every muscle soften.
Allowing yourself to find complete ease.
Now just allow the breath to move freely in and out of your lungs.
Begin to pull away from the external world.
Everything from today is done.
Anything left unfinished can wait for tomorrow.
Right now,
Your only assignment is to rest.
Psalm 48 says,
In peace I will lie down and sleep.
For you alone,
Lord,
Make me dwell in safety.
In peace,
I will lie down and sleep.
For you alone,
Lord.
Make me dwell in safety.
With your body comfortably supported,
Notice yourself feeling lighter and more free.
Your breath begins to slow.
Observe the gentle rise and fall of your belly,
Ribs,
And chest.
Perhaps you begin to lengthen your exhale a count or two longer than your inhale.
Your heart slows.
Your mind begins to quiet.
And you feel your body preparing to drift off to sleep.
With every inhale.
You breathe in God's peace.
With every exhale.
Your body grows heavier.
Releasing all tension.
Sinking deeper into rest.
Deeper into his presence.
If your mind starts to wander,
Gently return to the sound of my voice.
Know that it's okay to rest.
Know that you have completed your assignment for this day.
And now God is giving you the gift of peaceful sleep.
Matthew 11 28 says,
Come to me,
All you who are weary and burdened,
And I will give you rest.
Now I will begin to call out different areas of your body.
Simply visualize and feel these areas drifting off to sleep.
With every exhale.
Bring your awareness to your feet.
Your toes.
The soles of your feet.
The tops of your feet.
Your ankles.
Breathe in God's peace.
And as you exhale,
Allow your feet to drift off to sleep.
Now move your awareness up to your legs,
Your calves,
Shins,
Knees,
The front and back of your thighs.
Breathe in God's rest,
And as you exhale,
Allow your legs to drift off to sleep.
Shift your awareness to your hips and glutes.
Feel yourself grounding into this space,
Fully support it.
Breathe in peace.
And as you exhale,
Allow your hips to drift off to sleep.
Bring your awareness to your torso,
Your abdomen,
Ribs,
Chest,
And back.
Feel your breath moving through you.
Slowing everything down.
Breathe in God's presence.
And as you exhale,
Allow your torso to drift off to sleep.
Become aware of your arms,
Your shoulders,
Upper arms,
Elbows,
Forearms.
Find softness in this space.
Breathe in,
Rest.
And as you exhale,
Allow your arms to drift off to sleep.
Now your hands.
Your fingers,
The palms,
The tops of your hands,
Your wrists,
Relax here.
Breathe in peace.
And as you exhale,
Allow your hands to drift off to sleep.
Shift your awareness to your face.
The space between your eyebrows,
Your jaw,
Your cheeks.
Feel the tension release as you breathe.
Breathe in calm.
And as you exhale.
Allow your face to drift off to sleep.
Finally,
Bring your awareness to your mind.
If your thoughts are still holding on to anything from today.
Breathe in the stillness of this moment.
And as you exhale,
Allow your mind to drift off to sleep.
The Lord gives sleep to those he loves.
Psalm 127,
Verse 2.
Rest now.
You are safe.
You are held.
You are at peace.
Sleep deeply in the presence of God.
