If you're listening to this,
It's probably night time and your mind hasn't quieted yet.
There's nothing wrong with you.
Some nights the nervous system takes longer to settle.
This isn't something you need to fix.
This is simply a place to rest while that settling happens in its own time.
You don't need to try to sleep.
You don't need to slow your breath.
You don't need to do anything particularly well.
Just allow yourself to be here exactly as you are.
Notice the surface beneath you.
The bed.
The mattress.
The way your body is being held without effort.
The way gravity is doing its job.
You don't need to hold yourself together tonight.
If your mind is busy replaying conversations,
Planning tomorrow,
Jumping from thought to thought,
Let it move.
You're not asking it to stop.
Just notice that you are the one aware of the thoughts and the thoughts themselves.
They can come and go without your participation.
Bring your attention gently to your jaw.
Notice if it's clenched or holding in any way.
If it feels okay,
Allow it to soften even slightly.
Let your tongue rest heavy in the bottom of your mouth.
This is a quiet signal of safety to the nervous system.
Now bring awareness to your shoulders.
Many of us carry the day here.
See if they can drop just a little,
As if you don't need to be ready for anything right now.
Let your arms rest where they are.
You don't need to relax them.
Just notice their weight.
Notice the weight being supported.
If your attention wanders,
That's okay.
Just gently return to sensation,
The feeling of contact,
Of weight,
Of being held.
There's nothing to solve tonight.
Nighttime is not for figuring things out.
If something important comes to mind,
You can trust it will return when you are more rested.
Bring attention now to the center of your chest,
Not to change anything,
Just to notice.
Sensation may be subtle or barely there.
Whatever you notice is enough.
Let your abdomen soften.
You don't need to hold it in.
Let your body take up the space it needs.
If it feels supportive,
Notice the natural rhythm of your breathing without adjusting it.
Breathing happens on its own.
You can let it.
With each gentle return to the body,
The nervous system receives the message that it's safe enough to begin powering down.
Bring attention to your hips and legs.
Notice their weight sinking into the bed.
Let your thighs feel heavy,
Your knees,
Your calves,
Your feet.
Nothing is required of them.
You don't need to stay alert.
You don't need to listen closely anymore.
If sleep comes,
Let it come.
If it doesn't yet,
That's okay too.
Rest is still happening.
Your body knows how to sleep.
It has done this before.
You don't need to guide it.
You can allow my voice to fade into the background.
Or disappear completely.
There is nothing else you need to follow.
Just resting.
Being held.
Letting the night take over in its own time.
