As the day releases its hold on you,
Allow yourself to enter the quiet threshold of night.
This is a crossing from effort to ease,
From holding into being held.
You do not need to bring anything with you.
Not your thoughts,
Not your plans,
Not the stories of how today unfolded.
Just your breath.
Just your body.
Just this moment.
Let your body settle into a position that feels kind,
A shape that asks nothing of you,
A shape that allows you to be supported.
Feel the surface beneath you holding your weight,
Steady,
Always here.
Shift your awareness to your breath.
Inhale slowly through the nose.
Fill lungs completely.
Exhale through the mouth,
As if you are releasing the day.
Take five slow breaths like this,
Each inhale bringing you into the body,
Each exhale letting you soften a little more.
With every breath,
Your awareness turns inward and your body remembers how to rest.
Let your shoulders gently fall away from your ears.
Let your jaw relax.
Let the chest become heavy and at ease.
Relax your hands.
As you breathe in and out,
Open the body into softness.
Now,
Notice your breath.
Where do you feel it most clearly?
In the nose?
In the chest?
The belly?
Allow the breath to move naturally,
Inhaling and exhaling.
Each breath flowing without effort.
Let this simple rhythm become your anchor.
With every exhale,
Allow the body to soften and sink,
As if gravity is slowly lowering you into sleep.
Bring awareness to the soles of your feet.
Imagine breathing gently into the toes.
Take three slow breaths here.
Inhale,
Exhale.
Now shift your awareness into the calves,
The knees,
The thighs.
Take three breaths into the legs.
Inhale,
Exhale,
Relax.
Now shift your awareness into the hips,
The pelvis.
Take three breaths in and out of the hip space.
Now shift the awareness into the belly.
Feel it expand with each inhale,
Soften with each exhale.
Take three breaths in here,
Three breaths out.
Awareness shifts into the heart,
Into the chest,
The shoulders and the arms.
Awareness to the heart space,
Three breaths in and out.
Awareness slides down the arms into the hands,
Relaxing the fingers.
Take three deep breaths in and out of the fingers.
Awareness shifts to the neck,
The jaw,
The face.
Three breaths in and out of your throat center.
Awareness draws to the skull,
The eyes,
The temples,
The brain.
Three deep breaths in and out of the third eye center.
Now feel the whole body breathing as one.
From the soles of the feet to the crown of the head.
Every cell inhaling,
Every cell exhaling.
Let awareness gently turn inward,
Like a lantern slowly dimming its light.
Begin to feel your breath more clearly now.
The subtle expansion as you inhale,
The soft collapse as you exhale.
Allow each breath to be long and unhurried,
As if the body has all the time in the world.
Inhale gently through the nose,
Feeling the breath travel inward.
Exhale slowly through the mouth,
As if you are releasing yourself into the night.
Again,
Breathing in,
Breathing out.
Let the next three breaths be even slower.
Inhale.
Now let the breath return to its natural rhythm.
Thought becomes distant.
Feel your body from the inside.
The warmth,
The weight,
The gentle hum of being alive.
Each inhale arrives like a wave.
Each exhale carries stress away.
You are not guiding this process,
You are floating inside it.
The breath knows the way.
And you are being carried.
Now feel a gentle radiance begin to form around you.
Soft flicker of healing light.
A cocoon of quiet and stillness.
The soft light begins to surround your body,
Wrapping you in safety,
Relaxation and calm.
Imagine this light as moonlight,
As fire,
Any form of light that provides a protective cocoon around you.
Feel yourself floating in this healing,
Nurturing,
Radiant light.
Expand as you inhale.
Soften as you exhale.
In this cocoon of healing light,
Feel your body become light floating up off the floor.
Body is light.
Now feel the body heavy.
Body is so heavy,
Melting into the earth.
Body heavy.
Body is light floating.
Every cell light.
Nestled in this cocoon of healing,
Radiant light.
Body is heavy.
Completely relaxed,
Supported and heavy.
Feel your body both heavy and light.
Both heavy and light.
Floating and grounded within this cocoon of protective light.
Every system begins to slow.
Every cell begins to rest.
You are not doing the healing.
You are allowing it.
Beneath all the stories.
Beneath every memory.
Beneath every role you have played,
There is a deeper truth.
A remembering.
Feel your breath move in and out of your heart center.
As you inhale,
The chest expands.
As you exhale,
Chest softens and settles.
Take three deep breaths in and out here.
One more time.
Breathing in.
Breathing out.
Now let one phrase arise within you.
Felt by the heart.
Begin with the words,
I am.
Complete it with what the heart wants to remember.
I am safe.
I am whole.
I am loved.
Whichever feels most true.
Gently connect your phrase to the breath.
As you inhale,
Silently think the first part,
I am.
And as you exhale,
Silently think the rest of the phrase.
Inhale,
I am.
Exhale,
Safe.
Inhale,
I am.
Exhale,
Whole.
Exhale,
Enough.
Add your truth now.
Inhale,
I am.
Again,
Inhale,
I am.
One more time,
Inhale,
I am.
Now let the words dissolve.
Let them fall into the air.
Beneath thought.
Imagine the words sinking like a seed.
Into the deep soil of consciousness.
The light protects it.
The breath waters it.
You do not need to hold it.
Your heart remembers for you.
A gentle glow surrounds you.
A cocoon of healing,
Radiant,
Nourishing light.
Every cell,
Every bone,
Every muscle,
Every tissue.
Full of radiant light.
Your body completely rested within this protective light.
Breathing in,
Light.
Breathing out,
Release.
You are safe to sleep.
Nothing to fix,
Nothing to change.
You are safe to sleep.
Breathing in.
Breathing out.
Completely at rest.
You are held.
Every cell is resting in light.
Breathing in,
Softening.
Nothing is required of you.
The night is holding you.
Resting.
At ease.
Rest in spaciousness.
Rest in spaciousness.
Completely at ease.
Rest in spaciousness.
