Welcome,
This is your time to unwind and prepare your body and mind for deep,
Peaceful rest.
As you settle into bed,
Allow yourself to find a comfortable position,
Lying on your back or side,
Or any position that feels supportive and safe.
Take a slow,
Deep breath in through your nose,
And exhale softly through your mouth.
Let the stress of your day begin to drift away with each exhale.
Visualize yourself melting into the bed,
Melting deeper and deeper into relaxation.
There's nothing you need to do right now,
No chores or tasks,
Nowhere you have to be.
This moment is for you to rest and recharge.
As your body begins to rest,
Your mind may still be active,
Replaying the day or jumping ahead to tomorrow.
That's okay,
The mind likes to think and analyze.
For tonight,
Try and let those thoughts drift by like clouds in the sky.
Maybe it would help to imagine placing each worry or unfinished thought into a basket beside your bed,
A basket that will still be there in the morning if you need it.
For tonight,
You don't have to carry them,
They'll wait for you safely.
Remind yourself,
I've done what I can for today,
It is okay to rest now.
Tomorrow,
I'll meet whatever the day brings with fresh energy and a clear mind.
Notice how these thoughts feel compared to the chatter of worry.
Notice the shift from tension to trust,
From control to surrender,
From scarcity to safe.
Feel any sense of urgency slowly melting away.
Bring to mind a couple moments from your day that were pleasant,
A few glimmers,
Small moments of joy and comfort.
It could be that the sun was out,
Or a delicious meal you made,
A cute dog you saw,
Or being able to watch an episode of your favorite show.
Breathe into that gratitude.
Let it settle through your body like a warm glow.
Let's begin by bringing awareness to your body,
Starting with your feet.
Gently tense the muscles in your toes and ankles.
Hold for a moment,
And then release.
Notice any wave of relaxation that follows.
Now move up to your calves,
Tightening the muscles in your lower legs.
Hold,
And exhale as you let them soften completely.
Notice what sensations you feel.
Does anything feel heavier or warmer?
Move to your thighs.
Gently squeeze the muscles in your legs,
And then release.
Let them sink into the bed,
Fully supported.
Bring awareness to your belly and abdomen.
Straighten your spine.
Tighten your core muscles,
And then exhale,
Letting go of any tightness or tension.
Let your breath move freely now.
Slow,
Soft,
And natural.
Next,
Move up to your shoulders.
Lift them gently towards your ears.
Hold,
And then drop them down.
Move your head to one side.
And now to the other.
Feel the tension slide off your body.
Notice your forehead.
Raise your eyebrows,
And then release them.
Next,
Puff your cheeks out by filling them with air.
Now make a small hole with your mouth,
As if to whistle,
And exhale the air slowly.
Turn the corners of your mouth up into a slight smile,
Before unclenching your jaw.
Let your eyes rest softly behind closed lids.
Feel a sense of calm,
Safety,
And support through your whole body.
Now let's bring attention to your breath.
Feel the rise and fall of your chest.
The gentle rhythm of life moving through you.
Maybe place a hand over your heart,
And feel its steady beat.
Or the heat from your hand,
Imagining a golden light radiating through your hand,
Infusing your body.
A quiet reminder that your body knows how to rest,
How to restore,
And how to heal.
Each breath carries you deeper into ease and relaxation.
With each exhale,
Release what no longer serves your attention.
With each inhale,
Invite peace and stillness into your body.
As you rest here,
Your body is relaxing,
Your mind is quieting,
And your nervous system is gently shifting into deep restoration.
You are safe.
You are allowed to let go.
You are allowed to rest.
When morning comes,
Everything will feel lighter,
Clearer,
A little more manageable.
For now,
Simply float into this calm space between wakefulness and sleep,
Knowing that what you need is rest.
Your body and mind are going offline to recharge for tomorrow.
Take one last deep,
Soothing breath,
And as you exhale,
Allow yourself to drift peacefully into sleep.
Sleep well.
Good night.
