Welcome,
Thank you for being here.
Tonight is an invitation to rest,
To soften,
And to let yourself be gently cared for.
As you listen,
You'll hear seven simple,
Supportive truths,
Repeated slowly and softly.
These statements are more than just comforting words.
When the mind receives messages of safety,
Kindness,
Possibility,
And hope,
The brain begins to shift its chemistry in quiet,
Natural ways.
Stress signals can settle,
Calming messengers in the body can arise,
The nervous system can move forward with restoration,
Balance,
And sleep.
You don't need to force any of this to happen.
Even listening passively,
Drifting in and out of awareness,
Allows these gentle patterns to begin forming beneath the surface of thought.
This is one of the gifts of sleep.
The mind becomes more receptive,
The body more willing to restore,
And supportive words can sink deeper,
Like seeds resting in soft soil.
So tonight,
There's nothing to solve,
Nothing to achieve,
Nowhere to go.
Simply listen,
And let the rest happen.
Let's begin.
Settle into a comfortable lying position.
Let your pillow hold you,
Your blanket cover you,
And the ground support you fully.
If you like,
Soften the eyes and let them close.
This practice is a simple invitation to rest,
There's nothing to achieve.
If you drift off at any time,
That's perfectly ok.
Sleep is welcome here.
Bring attention to the natural flow of your breath.
Gently lengthen the exhale,
As if you're sighing or blowing through a straw.
Inhale for a comfortable count of 4,
And exhale for a comfortable count of 6.
Let your shoulders melt,
Let your jaw unhook,
Let your tongue rest softly on the floor of your mouth.
Each exhale is an invitation to loosen and relax.
Take another inhale for a count of 4,
And exhale for a count of 6.
Inhale for a count of 4,
And exhale for a count of 6.
Take another inhale for a count of 4,
And exhale for a count of 6.
If you like,
Invite a gentle intention for tonight,
Something kind and simple,
Such as May I rest?
There's no pressure to repeat it,
Only an option to place it softly in the space of your heart.
Now we'll lightly visit parts of the body,
One by one.
Again,
You only need to listen.
Right hand,
Thumb,
Index finger,
Middle finger,
Ring finger,
Back of the hand,
Wrist,
Upper arm,
Shoulder,
Right side of the chest,
Right side of the waist,
Right knee,
Right heel,
Right sole,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Index finger,
Middle finger,
Little finger,
Back of the hand,
Forearm,
Upper arm,
Shoulder,
Left side of the chest,
Left waist,
Left thigh,
Second toe,
Third toe,
The length of the spine,
The space between the shoulder blades,
Back of the heart,
Sacrum,
Front of the body,
Soft belly rising and falling,
The chest floating and light,
The neck and throat,
The jaw,
Lips soft,
Cheeks smooth,
Eyes heavy,
Forehead wide,
Crown of the head open to the quiet,
Notice the breath like gentle waves,
If you wish,
Count down with me from 10 to 1,
Exhaling with each number,
10,
A little softer,
9,
Shoulders settled,
8,
Belly relaxed,
7,
Mind now let the counting drift away,
Nothing is required of you in this moment,
Simply allow yourself to drift deeper into sleep knowing I am safe right now,
I am safe right now,
I am safe right now,
Let the body understand this in its own way,
Change can be gentle and tiny changes count,
I can change my brain,
I can change my brain,
I can change my brain,
Even in rest renewal is possible,
You are enough to be welcomed by deep loving and restful sleep,
Let the kindness land wherever it wishes,
Mistakes are how I grow,
What was heavy can become compost for what you are growing,
Because mistakes are how I grow,
Mistakes are how I grow,
Mistakes are how I grow,
Tonight's growth is happening quietly,
My thoughts are not facts,
Thoughts may pass like clouds across a deep sky,
My thoughts are not facts,
My thoughts are not facts,
The sky of you remains calm,
Your presence matters,
Your being has a purpose in this world,
Because your presence matters,
Remind yourself my presence matters,
My presence matters,
My presence matters,
Let the truth rest in your heart like a gentle glow,
Today is a new opportunity,
Every breath is a fresh doorway,
Remember today is a new opportunity,
Today is a new opportunity,
Today is a new opportunity,
And now let this thought fade into sleep,
From here words become rare,
Feel the whole body as one field,
Your breath is like the tide,
Slow and steady,
If sleep arrives let it take you,
Nothing to do,
Nowhere to go now,
It is safe to relax,
You are being watched over in love,
Nothing is required of you in this moment,
Simply allow yourself to drift deeper into sleep knowing I am safe right now,
I am safe right now,
I am safe right now,
Let the body understand this in its own way,
Change can be gentle and tiny changes count,
I can change my brain,
I can change my brain,
I can change my brain,
Even in rest renewal is possible,
You are enough to be welcomed by deep loving and restful sleep,
Let the kindness land wherever it wishes,
Mistakes are how I grow,
What was heavy can become compost for what you are growing,
Because mistakes are how I grow,
Mistakes are how I grow,
Mistakes are how I grow,
Tonight's growth is happening quietly,
My thoughts are not facts,
Thoughts may pass like clouds across a deep sky,
My thoughts are not facts,
My thoughts are not facts,
The sky of you remains calm,
Your presence matters,
Your being has a purpose in this world because your presence matters,
Remind yourself my presence matters,
My presence matters,
My presence matters,
Let the truth rest in your heart like a gentle glow,
Today is a new opportunity,
Every breath is a fresh doorway,
Remember today is a new opportunity,
Today is a new opportunity,
Today is a new opportunity,
And now let this thought fade into sleep,
Nothing is required of you in this moment,
Simply allow yourself to drift deeper into sleep knowing I am safe right now,
I am safe right now,
I am safe right now,
Let the body understand this in its own way,
Change can be gentle and tiny changes count,
I can change my brain,
I can change my brain,
I can change my brain,
Even in rest renewal is possible,
Remember you are enough to be welcomed by deep loving and restful sleep,
I am enough,
Let the kindness land wherever it wishes,
Mistakes are how I grow,
What was heavy can become compost for what you are growing,
Because mistakes are how I grow,
Mistakes are how I grow,
Mistakes are how I grow,
Tonight's growth is happening quietly,
My thoughts are not facts,
Thoughts may pass like clouds across a deep sky,
My thoughts are not facts,
My thoughts are not facts,
The sky of you remains calm,
Your presence matters,
Your being has a purpose in this world,
Because your presence matters,
Remind yourself my presence matters,
My presence matters,
My presence matters,
Let the truth rest in your heart like a gentle glow,
Today is a new opportunity,
Every breath is a fresh doorway,
Remember today is a new opportunity,
Today is a new opportunity,
Today is a new opportunity,
And now let this thought fade into sleep,
From here words become rare,
Feel the whole body as one field,
Your breath is like the tide,
Slow and steady,
If sleep arrives let it take you,
Nothing to do,
Nowhere to go now,
It is safe to relax,
You are being watched over in love,
In a moment my voice will fade,
The space will continue soft,
Simple and quiet,
So you can drift even deeper into relaxing sleep,
May you rest,
May you know how deeply loved you are,
And may you be at ease,
Nothing is required of you in this moment,
Simply allow yourself to drift deeper into sleep,
Knowing you are being watched over in love,
In a moment my voice will fade,
So you can drift even deeper into relaxing sleep,
