Welcome.
This is a somatic meditation.
To help you heal while you sleep.
It's intended to help you reset your nervous system.
And release stored stress.
I hope you're finding this meditation at the end of the day.
When you have time to let down.
Restore and rest.
Give yourself time to settle into a place where you will sleep.
Finding comfort.
Taking the time to adjust the covers,
Find your favorite pillow.
And just know that this is the time that's set aside.
To come down.
Relax your mind and body.
And restore.
We don't need to focus on doing this perfectly.
Or clearing your mind.
There's no need to force your body to relax.
Just notice that the time and the support are being offered to you.
And that there's nothing left in today that you need to do or solve.
So settle in.
Find comfort.
Feeling the bed underneath you.
When you feel ready,
Let your eyes soften or close.
As we begin to connect with easy breath.
The breath that's been with you all day.
It hasn't failed you.
And perhaps we're giving it a little more time and space.
To sink deeper into the body.
Than it does when the pace of the day is moving quicker.
Take a deep breath in with me.
And feel the bed underneath you.
Notice that your weight is being received.
And supported.
Allow the bed to do the holding.
As you continue to breathe naturally.
Letting any yawns or sighs come out.
Letting yourself adjust.
Maybe rolling on to your favorite side.
Lying on your back.
With one hand on your belly and the other over your heart.
And just breathe gently.
Letting the day.
.
.
Loosen its grip.
Finding the gratitude.
For the safe place that you've found.
You've arrived at the part of the day or effort can end.
And whatever was unfinished.
Can remain unfinished for tonight.
Anything that was misunderstood.
It doesn't need to be explained.
And whatever is waiting for you.
Will be there in the morning.
Nothing more is required from you right now.
Let's begin by noticing the jaw.
With no need to force it open.
Or unclench.
Just notice whether the teeth are touching.
Or the tongue is pressing against the roof of the mouth.
And perhaps just offer it a little more room.
Next,
Let's look to the eyes.
Softening the space around the area.
That's been working all day.
Let the muscles of your forehead become less interested.
And anything that's going on in the world.
Let the back of your head grow heavy.
Taking a deep breath in.
And letting it go gently.
Now notice your shoulders.
Notice if they're still carrying conversations,
Expectations,
Or decisions.
Or any feeling that you should have done more.
You don't have to push these feelings away.
Simply let the shoulders drop.
Even just a small degree.
As you breathe in.
Letting your exhale be a little longer than your inhale.
Next,
Bring your attention to your hands.
Notice if your fingers are curled.
Or if the palms are holding tension without anything inside them.
Allow the fingers to loosen their grip.
And the hands to become empty.
Feel next the center of your chest.
Notice if there's any sensation of tightness or pressure.
Maybe nothing at all.
Just meeting whatever sensation is there.
Breathe in.
And on the next exhale,
Imagine making a little more space around your heart.
Around whatever sensation is there.
Just give it room.
Connecting to the beautiful heart space.
And next,
Moving down to the belly.
Allowing it to soften beneath the breath.
No need to pull it in.
Or keep it braced.
You're safe to allow the body to be unguarded here.
Take another deep breath in.
Letting the hips become heavy.
Let the thighs release their effort.
Let the knees be still.
And let the calves,
Ankles,
And feet be held by the bed.
From the top of the head.
To the soles of the feet.
The body can begin to understand.
I am not standing watch anymore.
Sometimes we'll find that the mind moves on.
But the body does not.
Sometimes the conversation ends,
But the chest is still tight.
The task was completed.
But the shoulders are still lifted.
The danger passed.
But the stomach is still waiting for something else to happen.
The body often holds what there was no time to feel.
Tonight.
You don't need to understand every feeling.
In order to release some of the effort around it.
I want you to imagine the day.
Resting on the surface of your body like a layer of dust.
The demands,
Interruptions.
Or a moment you swallowed your reaction.
Every time you kept going.
When part of you wanted to stop.
With each breath out.
Let a little layer of that dust Fall away.
Breathing in.
With nothing to gather.
Breathing out.
Allowing something to leave.
Continue that breath pattern.
Breathing in,
Nothing to gather.
Breathing out.
Letting something leave.
You may notice a sensation moving through you.
A twitch,
A deeper breath.
A swallow.
A wave of warmth.
Or a heaviness.
Let the body respond in its own language.
You don't need to interpret it.
If nothing seems to be happening.
That's information too.
Release doesn't always have to feel dramatic.
Sometimes release is simply the moment the body realizes that it won't be asked to do one more thing today.
So you're not trying to empty yourself completely.
You're only setting down what doesn't need to be carried into sleep.
Let the day end at the edges of your bed.
Let this room be smaller than the world outside it.
And know that this moment asks nothing of you.
Take a deep breath in.
And on the exhale.
Notice that your nervous system doesn't need a perfect explanation.
It learns from experience.
The darkness of the room.
The steadiness of the mattress.
And the quiet repetition of your breath.
Your body is discovering.
That no new demand arrives tonight.
And each time you remain here.
Supported and still.
You're giving the body new information.
That there is nowhere to rush.
No one to please.
And nothing that needs to be anticipated.
For now,
You are safe to soften.
Allow the body to receive that slowly.
Safe enough for the jaw to loosen.
The shoulders to drop.
For the belly to move with the breath.
And you're safe enough to stop rehearsing tomorrow.
The mind may still produce thoughts.
But you don't have to follow them.
Let each thought pass like a light.
Moving across a distant wall.
You can notice it.
Without getting up to meet it.
If the mind returns to something from today.
Gently say,
That is over for now.
If the mind moves towards something tomorrow.
Gently say again.
That has not begun yet.
And then return to the feeling of being held.
Allow the support to register.
Know that you don't have to finish releasing before you sleep.
Because sleep itself can be part of the release.
Right now,
You can stop working on yourself.
Stop monitoring whether the meditation is working.
You can stop trying to reach any particular state.
And just allow your body to be held.
The body knows how to move towards sleep.
Without being watched.
To let yourself become less involved.
Let the breath breathe itself.
Your heart beat without your help.
As the bed receives more and more of your weight.
Breathe in.
And on the exhale,
Imagine placing everything you have been carrying beside the bed.
Releasing pressure.
Responsibility.
The version of yourself who stays so alert so nothing goes wrong.
Let every part of you rest.
You've worked hard enough for today.
As you breathe.
Silently repeat to yourself,
My body can let go.
I don't have to hold the day anymore.
Nothing needs to be solved while I sleep.
My body can let go.
Now there is less to listen for.
You may drift away from my voice.
Or hear some words and miss others.
There's no need to stay here.
Drifting off.
Is okay.
The jaw is soft.
Shoulders are heavy.
Hands are empty.
Belly unguarded.
Legs are still.
The day is finished.
The room is quiet.
And the bed is holding you.
Breathing in softly.
Breathing out completely.
Nothing to carry.
Nothing to prove.
Nothing to prepare for.
Your body can let go.
A little more now.
Feel your body disappear into rest.
The night can hold.
Whatever you needed to.
You are safe.
Protected.
And resting.
Your body can let go.
