Hey,
I see you've made it through the whole day.
Before we begin,
Take a moment to get comfortable.
Adjust your pillow.
Settle in the way you like to fall asleep.
Now,
Let's gently guide you into sleep.
Take a soft breath in through your nose.
And a slightly longer breath out through your mouth.
In your mind,
Repeat.
Inhale.
I soften.
Exhale.
I let go.
If thoughts come up.
That's okay.
You don't need to stop them.
Just place them aside.
And return to your breath.
You Now,
Imagine there's a small shelf beside your bed.
It's a shelf for everything you've been carrying in your mind today.
Emails.
Conversations.
Decisions.
One by one.
Gently place them there for the night.
You can even imagine setting down a note that says,
I'll come back to this tomorrow.
And if a thought returns,
Picture writing it on a tiny slip of paper.
And putting it back on the shelf.
Now.
Check in with your body.
Your feet.
Are they warm?
If not?
Pull the blanket a little lower.
Your calves and knees.
They don't have to hold anything.
Your thighs and hips let the bed take their weight.
Your belly.
Soft.
Easy.
Free.
Your back spreading wide like water gently flowing.
Your shoulders and arms.
Sinking a little deeper.
Your jaw and tongue loose and relaxed as if after a warm,
Deep laugh.
Your eyelids and forehead,
Smooth,
Calm,
At ease.
Think of three small moments from today that you are grateful for.
A sip of water at the right time.
A quick smile.
The warmth of a cup in your hands.
You don't have to feel it perfectly.
Just notice it.
Now.
Choose one peaceful image.
An evening beach.
A soft meadow.
Or a quiet mountain view.
Nothing needs to happen there.
Just being.
With each exhale,
Let the image come closer.
Clearer.
Softer.
And if a thought pulls you away,
Simply notice it.
And return to the image.
In a moment,
We'll count from 10 down to 1.
With each number,
Your body will sink deeper into rest.
Slowly now.
10.
Everything begins to slow.
9.
Shoulders soften.
8.
Belly and back grow heavier 7.
Face smooth,
Eyes quiet.
Six,
Thoughts drift like distant waves.
5.
The breath knows the way.
For.
Heart Steady.
Calm.
3.
The whole body resting.
To.
Nothing more is needed tonight.
One.
Sleep comes on its own.
Sleep peacefully.
I'll be right here beside you.
Watching over until you drift away.
Speak to you soon.
You
