A Calming Sleep Talkdown For TSW

Sleep can feel especially hard during topical steroid withdrawal. When your body feels unsettled and your nervous system stays on high alert, bedtime can bring fear, anticipation, and exhaustion at just the thought of it.

This gentle sleep talkdown was created to support those moments. Tonight, I extend a soft place for you to turn when sleep feels out of reach. This meditative practice gives you the space to rest without pressure, and without needing your body to feel “fixed.”

Music License code: S2XRNIYOXLCBYWHV

Transcript

Welcome.

If you're here tonight,

This practice is for you.

If sleep has started to feel intimidating,

If bedtime brings up tension,

Fear,

Or a sense of bracing yourself,

You're not alone.

For many people navigating topical steroid withdrawal,

Nights can feel especially difficult.

The body can feel alert,

Uncomfortable,

Or unpredictable,

And it's common for your system to associate bedtime with worry rather than rest.

If that's been your experience,

There's nothing wrong with you.

Tonight isn't about forcing sleep or fixing what your body is doing.

It's about gently creating enough safety for rest to become possible,

Even if it arrives slowly.

I'm Sienna from Where It's Soft,

And this is a quiet place to land.

As you prepare for sleep,

I invite you to make yourself as comfortable as you can.

You don't need the perfect setup,

Just enough support to allow your body to settle where it's able to.

This time is solely for you,

A small pocket of the night when nothing else needs your attention.

When you're ready,

Gently close your eyes,

And allow your awareness to begin turning inward.

There's no need to scan your body,

No need to check or assess anything at this moment.

Instead,

Let's begin with your breath,

Something steady,

Familiar and always available to you.

Slowly inhale through your nose,

Allowing the breath to fill your lungs at an easy pace.

Notice the natural pause at the top of your inhale,

Just for a moment.

Now,

Exhale through your mouth,

Like a soft sigh,

Not pushing anything out,

Simply letting the breath leave.

Take another slow breath through your nose,

And as you exhale,

Imagine you're releasing the effort of the day,

The mental load,

The bracing,

The constant monitoring.

You don't need to let go of everything at once,

Just a little is enough.

Continue breathing in this way,

Slow and unforced.

Let each exhale be slightly longer than the inhale.

This longer exhale helps signal to your body that it doesn't need to stay on high alert,

That for this moment,

It's safe to soften just a fraction.

With each breath out,

Allow yourself to sink a little more into the surface beneath you.

Your bed is holding you,

You don't need to hold yourself together right now.

If thoughts arise,

Worries about the nights ahead,

Concerns about how your body might feel,

That's okay,

These thoughts are understandable,

You don't need to fight them.

For now,

Simply let them sit in the background,

Like a quiet noise outside a room you're resting in.

Each breath you take is a small reminder,

You are here,

You are safe enough in this moment,

And you don't need to solve tonight before you rest.

Allow your breathing to continue at its own gentle rhythm,

There's nowhere else you need to be,

Nothing you need to prepare for,

Just this moment and the possibility of rest unfolding in its own time.

As your breathing continues,

Allow it to become natural and unforced,

There's nothing you need to control now.

Each breath is simply arriving and leaving.

With every exhale,

Imagine your body receiving a quiet message,

That it doesn't need to stay vigilant,

That for this part of the night,

You are allowed to rest.

If it feels helpful,

Imagine your breath moving like a gentle tide,

Coming in and slowly washing back out again.

There's no urgency to this rhythm,

No destination you need to reach.

Now rather than scanning your body for sensations,

Let's bring attention to support.

Notice where your body is being held,

The surface beneath you,

The way your weight is already being carried.

You don't need to soften anything deliberately,

Just allow gravity to do what it does naturally.

If your shoulders feel tense,

You don't need to fix them,

Just let them be heavy.

If your jaw feels tight,

There's no need to open it,

Simply allow it to rest as it is.

You might notice areas of your body that feel neutral,

Or quiet,

Or simply less demanding.

Let your awareness rest there.

Your body has been working hard for a long time.

It's been adapting,

Recalibrating,

Learning new patterns.

Tonight you're not asking it to change,

You're giving it permission to pause.

As you breathe,

You might notice thoughts drifting in,

Concerns about falling asleep,

Or worries about waking during the night.

These thoughts are understandable,

Especially if sleep has been unpredictable for a while.

When they appear,

See if you can greet them gently,

Without engaging.

You don't need to follow them,

You don't need the answers right now.

Let them pass through like background noise,

While your breath stays steady and familiar.

Each exhale is an invitation to loosen your grip,

Just a little.

You may not fall asleep immediately,

And that's okay,

Rest still counts.

Even lying here,

Breathing,

Allowing your body to settle where it can,

This is already supportive.

If your nervous system has learned to associate night time with alertness,

It will take time and repetition to feel safe again.

Nothing is wrong if it doesn't happen all at once.

You're teaching your body something new,

Gently and patiently.

With each breath out,

Imagine the edges of the night softening,

The sense of pressure easing,

The need to monitor slowly fading into the background.

You don't need to stay on guard.

Your body knows how to rest,

Even while it's still healing,

Even while it's still adjusting.

Allow your breathing to flow naturally.

Let the space between breaths lengthen slightly without effort.

If sleep arrives,

Let it come quietly.

If it doesn't yet,

That's okay too.

You're doing exactly what you need to be doing.

For the next few moments,

Simply stay here,

Breathing,

Being held,

Allowing the night to unfold without expectation.

Nothing more is required of you right now.

As your body continues to rest,

Allow your attention to gently widen.

There's no need to focus closely on anything right now.

Instead,

Imagine your awareness softening,

Like the edges of a photograph slowly blurring.

Your breath continues on its own,

Quiet,

Steady,

Reliable.

Now,

Imagine your thoughts as something you don't need to manage.

You might picture them as soft shapes drifting past,

Or distant sounds that don't require your response.

If a thought arises about the night,

About tomorrow,

About how your body might feel,

Just notice it without following it.

You don't need to solve anything in this moment.

Let each thought be like a leaf floating by on water.

You see it,

And then it moves on,

It flows away.

You are not your thoughts,

You are the one resting beneath them.

There is a deeper part of you that remains unchanged,

Even when your body has been through a lot.

That part of you is here now,

Quiet and steady.

Imagine yourself in a place that feels naturally calming,

Somewhere you don't need to work to feel at ease.

Perhaps it's a beach at sunset,

The light is soft,

The air is cool and gentle.

You're not walking or doing anything,

You're simply here.

The ground beneath you feels stable and reliable.

The trees around you sway without effort,

They're rooted,

Steady,

Unconcerned,

And grounded.

Nothing is expected of you here.

If sounds are present,

The distant rustle of leaves,

The quiet flow of air,

They blend together into a gentle backdrop.

There's no sharpness,

No urgency,

Just a sense of continuity.

As you rest in this space,

Notice how there's nothing you need to monitor,

Nothing you need to check.

Your body can take care of itself while you rest.

Your mind can loosen its grip.

Just as the beach breeze continues through the night without effort,

You're allowed to do the same.

If your thoughts drift again,

That's okay.

They can come and go without pulling you in with them.

You remain here,

Supported,

Held,

And safe enough to rest.

There's no need to aim for sleep,

No pressure to arrive anywhere.

Rest is already happening.

Allow the scene to soften now,

As if it's gently fading into the background.

You don't need to hold it in place,

Let your awareness become quieter.

Let it diffuse.

Your breathing remains steady.

Your body remains supported.

And if sleep comes,

It can arrive naturally,

Without announcement,

Without effort.

You don't need to stay alert for it.

For now,

Simply remain here,

Resting,

Breathing,

Allowing the night to carry you forward.

As you rest here,

Allow my voice to fade slightly into the background.

You don't need to listen closely.

You don't need to remember anything.

The words are here,

Only to support the direction your mind is already moving.

Toward quiet,

Towards rest.

If it feels helpful,

You can let these phrases pass through your awareness like soft echoes.

You don't need to repeat them.

You don't need to engage.

Simply,

Allow them to drift by.

In this moment,

You are allowed to rest.

You don't need to be 100% comfortable to rest.

You don't need certainty to rest.

Your body knows how to sleep,

Even if it has forgotten for a while.

Nothing about tonight defines your healing.

Your body may start to feel a little heavier.

Let your body feel heavy in this moment.

Each breath carries you further away from effort,

Further away from vigilance.

Thoughts may still appear,

That's ok.

They can move through without meaning anything.

You don't need to follow them.

You don't need to hold onto them.

Let them soften and dissolve.

There is a steadiness beneath everything you've been experiencing.

A part of you that has remained intact throughout all of this.

That steadiness is here now.

You are supported by the bed beneath you,

By the quiet of the room,

By the rhythm of your breath.

Nothing else is required of you.

If your mind begins to drift,

Let it drift.

If images blur or fragment,

That's a sign of rest approaching.

You don't need to stay aware.

Your only task is to allow yourself to be carried.

The night doesn't need to be monitored.

Your body doesn't need to be checked.

You're allowed to let go of the day completely.

If sleep comes,

It will come gently.

If it takes its time,

Rest will still be doing its work.

Either way,

You are safe enough to soften now.

Let my words become quieter,

More distant,

Like a sound fading as you move deeper into rest.

Your breathing continues on its own.

Your body continues to settle where it can.

Nothing needs to change for sleep to arrive.

You can let go now of effort,

Of expectation.

There's nothing more you need to do tonight.

Just allow the naturalness of the night to hold you.

Allow rest to find you in its own way.

As rest continues to settle in,

Allow your body to feel even heavier.

Not weighed down,

Just supported.

As if the surface beneath you is gently receiving more of your weight with each breath.

There's no effort required for this.

Gravity is doing the work for you.

With every exhale,

Imagine yourself sinking a little deeper into relaxation and sinking a little deeper into your bed.

Your body doesn't need to hold itself upright anymore.

You're allowed to be fully held.

Your shoulders can soften further.

Your arms can feel loose and heavy.

Your hands don't need to hold anything.

They can rest completely.

Your legs can release their effort.

The muscles no longer need to stay ready.

Everything that can soften is allowed to soften.

You may notice a warm,

Heavy feeling spreading slowly,

Quietly through your body,

Like the feeling just before sleep fully takes over.

You don't need to follow it,

Just let it happen.

Your awareness can begin to sink as well,

Thoughts becoming slower,

Less distinct,

There's no need to form sentences in your mind,

Nothing else that needs your attention right now.

No need to stay organized.

It's okay if words blur together,

It's okay if you lose track,

That's a sign you're letting go.

The night continues on without your attention,

Time passes gently,

Your body knows what to do next.

You don't need to stay alert for changes,

You don't need to prepare for anything.

Nothing is required of you now.

With each breath out,

Feel yourself sinking further,

Deeper into rest,

Deeper into stillness,

Deeper into softness.

It's as if you're floating downward,

Supported the entire way.

There's nowhere else you need to arrive,

No finish line,

Just a gradual settling.

If sleep comes now,

Let it come.

If it comes later,

That's okay too.

You've done what you can tonight to feel a little more still,

And that's enough.

Your body is already resting,

Already receiving what it needs.

My voice can continue to fade into the background,

You don't need to listen on anymore,

But I'll still be with you here as you drift off.

You can drift on and drift away into more stillness.

Let your breathing become slower,

Softer.

Let your body grow heavier,

And more still.

You've made it through today,

And that's enough.

There's nothing else to do tonight,

Nothing else that's important as your rest right now.

You are allowed to disappear into rest,

Gently,

Safely.

Sleep can take over from here.

You've done enough for tonight.

As you rest,

Allow sleep to be a place of quiet support,

A time where your body and mind can recover from the effort of the day,

Without needing to change anything.

Sleep doesn't need to fix you,

It's simply a chance to soften,

To renew your energy and to give yourself a break from carrying so much.

As the night moves on,

Your body will continue doing what it knows how to do,

And when morning comes you can meet it gently,

With the same care you've offered yourself here.

For now,

Let go of listening,

Let go of thinking.

Allow rest to take over in its own way.

You are allowed to rest,

You are allowed to sleep.

I'll leave you here for your moments of rest to continue on to the night.

You are always welcome back here,

Where it's soft.

Good night.