Welcome,
This is your time to set down the day and prepare for rest.
Sleep isn't something you force,
It's something you allow.
And in these next minutes,
You'll create a gentle gateway for your body and mind to cross over into a deep and natural sleep.
So let's begin adjusting your body.
So first,
Make yourself comfortable,
Lying on your back,
On your side,
Or whatever feels most natural for you.
Let your arms rest heavy.
Let your legs stretch out and sink into the bed.
Notice the support beneath you,
Holding your whole body without effort.
Now take a slow inhale through the nose,
And release it gently through the mouth.
And again,
Inhale,
And then exhale.
Feel the tension already beginning to melt.
Now bring your attention to your face.
Notice your forehead,
Smooth it out with your awareness.
Notice your eyes,
Let them grow heavy in their sockets,
Ready to close deeper.
Notice the jaw,
Unclench,
Soften and release.
And with each exhale,
The face loosens,
Inviting more rest.
So now move down into the shoulders.
Really soften them,
Let them drop into the mattress.
Imagine any weight you've been carrying sliding off with every breath out.
Now bring attention to the arms and hands.
Allow them to feel heavy,
Very warm and very still,
As if they're sinking deeper into relaxation.
Now shift your awareness to your chest and the breath.
Feel the gentle rising and falling of the chest.
There's no need to change it,
Just notice how steady it is.
How it rocks you like waves on a calm shore.
Each breath drawing you even closer to sleep.
And now for the belly.
Just let it soften,
Releasing any knots of tension.
With every exhale,
Imagine the belly relaxing deeper,
As if it's sighing in relief.
And let the hips relax down,
And then the thighs,
And then your knees.
Feel the calves softening,
The ankles loosening,
And your feet resting heavy.
Your entire body is now sinking,
Melting and unwinding.
Now bring your attention to the whole body at once.
Head to toe,
A warm heaviness.
Every muscle is letting go.
And every breath pulling you closer to the threshold of sleep.
So imagine now a soft doorway ahead of you.
It's the gateway into sleep.
And on each inhale you walk closer.
And on each exhale you step through.
Drifting further into rest.
Inhale closer,
And exhale through.
Over and over your body is walking itself into the night's embrace.
And if thoughts arise,
Let them drift like passing clouds.
They don't need solving now.
They can wait for morning.
For now,
There is only this gentle rhythm.
Inhale,
Exhale,
And release.
So take one last breath in now.
Hold it softly,
And then exhale fully.
Letting the day go completely.
Your body knows what to do,
And sleep will come on its own.
Good night,
And namaste.
