If you're listening to this because sleep has been hard to come by,
Whether you're lying awake or trying to fall asleep,
Or you woke up in the middle of the night and can't seem to drift back,
You're in the right place.
This meditation is for those moments when your body is tired,
But your nervous system hasn't quite settled enough to let sleep happen yet.
You don't need to be in any particular state to be here.
You don't need to feel calm.
You don't need to make anything happen.
This is not a meditation designed to force sleep.
Instead,
It's an imitation to rest,
To let your nervous system soften,
To give your body a safe,
Quiet place to land while you wait for sleep to return,
Or arrive for the first time tonight.
Something that I like to remember is even resting like this,
Quiet,
Supported,
And not trying,
Is deeply nourishing for your nervous system.
You don't have to be asleep to feel a sense of rest.
So before we do anything else,
Gently notice where your body is being supported.
The bed beneath you,
The weight of blankets or sheets,
The surface holding you without asking for anything in return.
If it feels okay,
You might quietly remind yourself,
I am safe right now.
The night is allowed to be exactly as it is.
You don't need to try to sleep.
You don't need to calm your mind.
You don't need to stop thoughts from appearing.
Tonight,
We're letting sleep come back on its own schedule.
And until then,
We rest.
Resting counts,
Even if sleep hasn't arrived yet.
Bring your attention to your breath,
Not to change it,
Just to notice it moving.
Air coming in,
Air going out.
If you'd like,
You might gently lengthen the exhale just a bit,
Not forcing,
Just allowing the out-breath to be soft and slow.
As if your body is sighing quietly to itself.
There may be a part of you that feels alert,
Watchful,
Or a little frustrated that you're awake again.
If you notice that part,
See if you can meet it with kindness rather than resistance.
You might silently say,
I see you.
You don't have to keep working right now.
Without moving your body,
Simply notice one place that already feels even a little relaxed.
It might be your hands or the space behind your eyes.
You don't need your whole body to relax.
One small place is enough to begin.
Remember,
Many nervous systems wake during the night.
This doesn't mean that something is wrong with you.
It means your system is doing its best to protect and care for you.
You are allowed to be awake and still be resting deeply.
Imagine now that you're floating in a quiet space where nothing is expected of you.
You're not waiting for sleep.
You are simply waiting for the light to shine on you.
If sleep returns,
It will return gently.
And if it doesn't just yet,
Your body is still receiving rest and support.
I'll stay quiet now so your body can do what it knows how to do best.
You can keep listening or let my words fade into the background or drift into sleep whenever it comes.
Rest is happening even now.
Take care.
