This recording is designed to support your mind and body as you rest,
And as you sleep.
You don't need to listen carefully,
You don't even need to try.
You don't need to make anything happen.
Your only job is to rest.
If thoughts come and go,
That's fine.
If sleep comes quickly,
That's fine too.
Your nervous system already knows how to settle,
It just needs the right conditions.
And as you lie there now,
Notice the simple fact that in this moment you are safe.
Nothing needs solving.
Nothing needs deciding.
Nothing needs watching.
Tonight is not for planning,
Tonight is for repair.
Begin to notice your breathing,
Naturally and easily,
Without changing it.
Allow the out-breath to become just a little longer than the in-breath.
Just a little longer.
Each longer exhale gently tells the nervous system there is no immediate threat.
You don't relax the body by effort.
The body relaxes when it feels allowed.
So just let the muscles on the forehead soften,
As if you're no longer monitoring the world.
The eyes rest,
The jaw loosens,
The tongue settles,
The shoulders no longer need to hold anything up.
As you relax the eyelids,
The tiny muscles around them,
The cheeks,
Mouth,
Jaw,
The forehead,
The neck,
The arms through to the fingertips,
The upper back through to the lower back,
Through the chest and the tummy,
Hips,
Thighs,
Knees,
Calf muscles,
Ankles,
Feet,
Toes,
Soles of the feet,
All tension and stress just dissolving away.
Anxiety is not danger,
Anxiety is the body trying to keep you safe by staying ready.
But tonight it doesn't need to stay ready,
The readiness can stand down and that's okay,
Permission for it to do so.
And this is when healing happens,
And if thoughts appear we don't chase them away,
They can just drift past,
Like clouds in the sky,
Drifting by,
You're not required to follow them,
They just drift by.
And with each slow breath out,
That signal to stay alert reduces gently and easily,
Everything just slowing a little,
The body begins it's night time maintenance,
And healing,
And rebalancing.
And just imagine the mind gently dimming,
Like light slurring at the end of the day,
Not switching off,
Just as the unconscious mind takes over now,
Handling everything that doesn't need your attention.
Anything the body has been holding can be released gradually through the night,
Nothing needs to leave all at once,
But naturally,
Gradually,
And easily,
And as you drift off to sleep,
And as you sleep,
Your breathing remains slow and steady,
A gentle,
Peaceful,
Calm,
And relaxing.
Let your body remembers how to be calm,
Without any effort at all,
Knowing it doesn't have to stay alert to keep you safe,
Letting go of old anxieties of the past,
Present,
Or future,
The body feels less tense,
The mind feels a little clearer,
Not because anything was forced,
But because rest and sleep was allowed,
And tonight,
Nothing is required of you,
Your nervous system resets,
Naturally,
You can stop monitoring,
You can stop checking,
Nothing is required of you,
Your body is supported,
Nothing needs your attention,
Anxiety was a habit,
A habit that once helped,
But it's no longer needed tonight,
You're safe to sleep,
And for the next several hours,
As you sleep,
This recording is here for you,
Alertness is unnecessary until morning,
Thoughts may come and go,
Not needing a response,
Your body is supported,
Breathing is natural and easy,
If anxiety stirs,
It just passes without effort or instruction,
You don't need to respond,
This recording is here for you,
As sleep continues,
Undisturbed,
Nothing needs your attention now,
You're supported,
Each out breath settles the nervous system,
There's no need to stay alert,
Nothing important is being missed,
Thoughts appear,
They don't require a response,
They just pass by on their own,
Your body remains safe,
Settling without instruction,
As this recording remains present for you,
Steady,
You don't need to monitor,
And for the next several hours,
As you sleep,
This recording is here for you,
Alertness is unnecessary until morning,
Thoughts may come and go,
Not needing a response,
Nothing needs your attention,
Your body is supported,
Breathing is natural and easy,
If anxiety stirs,
It just passes without effort or instruction,
You don't need to respond,
This recording is here for you,
As sleep continues,
Undisturbed,
Nothing needs your attention now,
You're supported,
The body is resting,
Breathing is natural and easy,
Steady,
Automatic,
Each out breath settles the nervous system,
There's no need to stay alert,
Nothing important is being missed,
Thoughts appear,
They don't require a response,
They just pass by on their own,
The body remains safe,
Settling without instruction,
As this recording remains present for you,
Steady,
You don't need to monitor,
Deep,
Undisturbed,
Nothing needs your attention now,
You're supported,
Breathing is natural and easy,
Steady,
Each out breath settles the nervous system,
There's no need to stay alert,
Nothing important is being missed,
Thoughts appear,
They don't require a response,
They just pass by on their own,
The body remains safe,
Settling without instruction,
As this recording remains present for you,
Steady,
You don't need to monitor,
Sleep continues,
Deep,
Undisturbed,
Nothing is required,
