Welcome,
This is Daphne.
As the day ends,
Let's take a few moments to begin gently letting it go.
As you settle into bed tonight,
You might allow yourself to pause for a moment.
The day is coming to a close,
And your body is beginning to shift towards rest.
Many people notice their minds replaying the day at night,
Conversations,
Decisions,
Things that went well or moments they wish had gone differently.
This is a very natural response.
Your nervous system has simply been carrying a lot today.
For the next few minutes,
You don't need to solve anything.
You're simply allowing the day to gently settle.
Begin by noticing the support beneath your body.
The bed holding your weight.
Allow your body to sink just a little deeper into that support.
Now bring gentle awareness to your breathing.
Let the inhale arrive naturally.
And allow the exhale to extend slightly longer.
Nothing forced.
Just letting the breath slow down on its own.
You might imagine that with each exhale,
Your body releases a little of the day.
A conversation,
A worry,
A piece of tension you've been holding for a long time.
You don't need to push anything away.
You're just allowing the body to soften as the day gradually settles.
Now bring your attention to the muscles of the face.
Allow the forehead to soften.
Relax the jaw.
And let the muscles around and behind the eyes to gently release.
The body is beginning to understand that the day is complete.
If thoughts about the day appear again,
That's completely normal.
When you notice them,
You might gently guide your attention back to the breath.
Or the feeling of the bed supporting your body.
Take another slow breath.
And as you exhale,
Allow your body to soften a little deeper into the mattress.
There is nothing more you need to do tonight.
The day is complete.
Allow your body to rest here.
Sleep can come whenever it's ready.
