Welcome,
You've made it,
It's the end of the day,
And now it's time to rest.
This is your space to let go,
To unwind,
And to allow your body and mind to slow down.
Take a moment to get comfortable,
Feeling the weight of the day begin to melt away.
Take a slow breath in,
And gently exhale.
You don't have to do anything right now.
Let yourself arrive here.
Start to bring awareness to your breath.
No need to change it.
Simply notice it.
Feel the coolness of the inhale as it enters through your nose,
And the gentle warmth of the exhale as it leaves.
Let your breath begin to slow,
And exhale.
Draw your attention inward,
Towards your body,
Allowing it to begin relaxing,
Softening,
And letting go.
Bring your awareness to the top of your head.
Let your scalp soften.
Let the skin on your forehead smooth out.
Soften the tiny muscles around your eyes.
Let your eyes gently relax.
Releasing any pressure or strain,
Move to your cheeks,
Your jaw,
Unclenching your teeth.
Let your mouth rest easy,
Your tongue soften at the bottom of your mouth,
And now your neck and your throat,
Releasing any tightness there.
Allow your shoulders to drop away from your ears.
Feel the weight of your arms growing heavier,
Sinking down.
Relax your elbows,
Your forearms,
Your wrists.
Let your hands completely let go,
Fingers gently curled and still.
Bring your attention to your upper back,
And down between your shoulder blades.
If there's any tightness,
Imagine it softening,
Melting,
Like warmth spreading through your muscles.
Now your chest.
Feel the rise and fall of your breath here.
Let it be smooth and steady.
Your heart doesn't have to work hard now.
Just a calm,
Steady rhythm.
Relax your belly.
Allow it to be soft,
Unrestricted.
Let go of any tension you're holding here,
Consciously or unconsciously.
Now move down to your hips.
Let them be heavy.
Feel your pelvis supported by the surface beneath you.
Soften through your thighs,
Your knees,
Down to your ankles,
And your feet.
Let them rest fully.
Let your toes spread gently and relax.
Feel your whole body now.
Relaxed,
Heavy,
And still,
Supported by the earth,
Held by the moment,
And guided gently by the breath.
Take another slow inhale,
And release it with ease.
You are here,
Fully present,
Fully at rest.
Now imagine yourself walking along a quiet path that leads to the ocean.
It's evening.
The sky is soft and golden,
Slowly fading into twilight.
You hear the sound of waves ahead,
Gentle and steady.
The air is warm with the soft breeze that brushes against your skin.
Each step brings you closer to the water.
You feel more at ease,
More calm,
With every step.
You feel the soft sand beneath your feet.
The ocean stretches out in front of you,
And peaceful.
There's a cozy spot just for you,
A blanket set near the shore.
You lie down,
Fully supported,
Fully safe.
The sound of the waves soothes your mind.
The rhythm of the ocean matches the rhythm of your breath,
Like the tide rolling in and out.
You watch the sky darken into deep blue,
Stars slowly appearing above.
You are held by the earth,
And rocked by the sea.
Everything is okay.
You are safe to rest now.
Feel your body growing heavier,
Your breath slower,
Your thoughts quieter.
Drift.
Let the waves of sleep carry you into deep and peaceful sleep.
