Hello.
Lie down and let your body settle.
Let your legs fall naturally apart.
Let your arms rest at your sides,
Palms open and soft.
Close your eyes.
Take a slow breath in through your nose and let it pour out through your mouth.
Again,
In through the nose and a long slow release out your mouth.
One more time.
Breathing in and letting it all go.
You made it through today.
Whatever it held,
It's done now.
And for the next little while,
There's nothing you need to do.
Nowhere you need to be.
Nothing you need to figure out.
This time is just for you.
Let your attention come to your breath.
Not to change it,
Just to feel it.
Feel the air arriving and leaving.
The gentle rise of your belly on the inhale and the slow easy fall on the exhale.
Just breathe and feel that.
Let the breath deepen naturally.
Breathing in,
Feeling your belly fill and breathing out,
Feeling everything soften.
With each exhale,
Feel your body growing a little heavier,
A little more still,
Like you are slowly melting into the warmth beneath you.
Let your feet go heavy,
Your ankles,
Your calves.
Let them rest.
They've done enough for you today.
Breathe into your legs and on the exhale,
Let them soften.
Your hips growing heavy now.
Your lower back releasing into the mattress beneath you.
Nothing to hold,
Nothing to brace.
Feel your belly rise and fall,
Slow and easy.
Let it be completely soft.
Your chest now,
Breathing into your heart.
On the inhale,
Feel it expand.
And on the exhale,
Feel it settle,
Like a wave coming in and gently going out.
Let your shoulders melt,
Your neck long and easy,
Your jaw soft.
Let it unclench.
Let your lips part slightly.
The space between your brows smooth and still.
Your whole face resting now.
The face you carry through the world.
Let it rest tonight.
Just breathe in and out.
If any thoughts are still drifting through,
That's okay.
Just let them pass like clouds moving slowly across the night sky.
You don't need to follow them anywhere.
Just come back to the breath,
Back to your body,
Back here.
Breathe in.
Breathe out.
You are safe right now,
In this moment,
In this bed,
In this breath.
You are safe.
Let that settle into your body,
Into your chest,
Into your bones.
You are safe.
And you are loved.
Even in the stillness of this moment,
You are loved.
You don't have to do anything to deserve it.
It is already yours.
Let your breath carry that in.
Breathing in warmth.
Breathing out anything that isn't yours to carry anymore.
Breathe in,
I am safe.
Breathe out,
I can rest.
Breathe in,
I am loved.
Breathe out,
I can let go.
Breathe in,
I am enough.
Breathe out,
I can rest now.
Feel your body heavy and still.
There is nothing left to tend to tonight.
The questions will wait.
The worries will wait.
All of it will wait.
Right now,
There is only this breath,
This body,
This quiet.
You are not behind.
You are not missing anything.
You are exactly where you need to be.
Let your eyes stay closed.
Let your body stay heavy.
You are loved.
You are enough.
Rest.
Just rest.
