Hi there,
This is Heather.
Let's take a few moments of breathing time to prepare before a big day.
Maybe it's a big game,
A performance,
Or a school event.
It's normal to feel a mix of excitement and nerves before something important.
Tonight we're going to help your body settle so you can rest and wake up feeling calm and ready.
Find a comfortable spot to lie down.
Let your body sink into the bed or the floor beneath you.
Take a soft breath in through your nose and let it out slowly through your mouth.
Let's do that again.
In through your nose and out through your mouth.
Like a wave gently rolling in and out.
In and out.
Now feel the weight of your body resting on the bed.
Your head,
Your shoulders,
Your back,
Your legs all supported.
You don't have to hold yourself up right now.
You can let go.
Let's notice your body piece by piece.
Start with your toes.
Let them relax.
Now your feet,
Your ankles,
Your legs.
Let your stomach soften.
Your shoulders drop and your jaw unclench.
If your mind is still busy,
That's okay.
Your thoughts can drift like clouds while your body rests below them.
Sometimes before something big your body feels buzzy or tight.
That just means it's getting ready to help you do your best.
You can thank your body for that.
You might quietly say thank you to your body.
You've worked hard today.
Now imagine your breath like a soft blanket.
Every time you breathe in,
It brings comfort.
Every time you breathe out,
It releases a bit of tension.
In comfort,
Out release.
In comfort,
Out release.
Feel the bed supporting you from underneath.
Solid and steady.
You are safe here.
Everything you've done to prepare is enough.
You don't have to do anything else tonight except rest.
Tomorrow your body and mind will remember what to do.
You can trust yourself.
You can trust your practice.
You can rest now.
If you'd like,
You can whisper softly to yourself,
I've done my best.
I am ready.
I can rest now.
Let your breath stay slow and steady.
Let your body feel heavy and peaceful.
There's nothing you need to fix or plan.
It's all taken care of.
If you start to drift into sleep,
That's perfect.
Let your dreams be light and kind.
Tomorrow will come when it's time.
And you'll meet it with calm,
Steady confidence.
