Welcome.
So take a moment to just arrive here.
You really feel that you're in your bed.
In your room.
In your home.
And safe.
Notice the weight of your body on the mattress beneath you.
Notice the warmth of the covers around you.
Feel the softness of your pillow beneath your head.
You are here.
You are safe.
And tonight you can completely let go.
There is nothing you need to be doing right now.
Nothing you need to plan.
Nothing you need to figure out or solve or remember.
Everything that happened today has been done.
It is complete.
And everything that needs to happen tomorrow can be done tomorrow.
Right now there is only this moment.
This breath.
This bed.
And the beautiful quiets of the night all around you.
Allow your eyes to close gently if they haven't already.
Let your face soften and relax.
Let your jaw unclench a little.
Let your lips be soft.
And slightly parted.
You don't need to hold anything tonight.
You don't need to be anywhere.
You don't need to be anyone.
You can just be here.
Exactly as you are.
Resting.
Breathing.
And safe.
Take a moment to really feel that.
Really let it land.
You are safe tonight.
Completely safe.
Your love.
More than you perhaps know.
And you can let go tonight.
Completely.
And deeply.
Let's take some time to do long,
Slow breaths together.
To help your nervous system begin to ease and settle.
Go ahead and breathe a full breath in through the nose.
And then a very long,
Slow,
Extended breath out the mouth.
As if you're breathing out through a fine straw.
And as the long breath flows out.
Really feel your whole body begin to soften.
And relax with it.
So whenever you're ready,
Take a full deep breath in through your nose.
And then breathe a long,
Slow,
Extended breath out through your mouth.
Really extending it out as long as you comfortably can.
And feeling your whole body soften.
And melt down into the mattress.
Allow that to settle for a moment.
Noticing how your body feels.
Maybe a little softer already.
And again,
Deep full breath in through the nose.
And a long slow breath out through the mouth.
Really following the full length of the out-breath.
Feeling your body release and relax.
Allow that to settle.
Noticing a little more softening.
Maybe a little more relaxation.
One more time a deep breath in through the nose.
And a really long,
Slow,
Extended breath out through the mouth.
Letting everything go with it.
Your shoulder is dropping.
Your belly softening.
Your whole body melting a little more deeply into the warmth of your bed.
And now just breathing naturally.
No need to control the breath at all.
Just let it come and go on its own,
Easy and natural.
Notice the gentle rhythm of your breath coming in.
And going out.
Your body doing exactly what it knows to do.
As you breathe naturally,
Begin to bring your awareness gently to the feeling of the breath within the body.
You might notice the feeling of the air.
Coming in and out of your nostrils.
All as it comes in.
Slightly warmer as it blows out.
Just noticing that subtle sensation.
Maybe you notice the feeling of the air moving gently through your throat as you breathe in.
And the gentle warmth of the breath as it flows back out.
And you might notice the gentle rise and fall of your chest and your ribs.
As your lungs expand with each breath in.
And gently release with each breath out.
You might notice the gentle rise and fall of your belly.
Rising softly as you breathe in.
And falling softly as you breathe out.
Allow yourself to be quietly curious about whatever you notice.
There is nothing you need to do here and nothing you need to achieve.
Just resting your awareness gently on the feeling of your breath coming in and going out.
And if the mind drifts off into thought at any point,
It is completely fine.
It's natural and normal.
We all have thoughts.
You don't need to stop them or push them away.
You don't need to do anything with them at all actually.
Notice that your mind has wandered.
And then very gently.
And without any judgement.
Bring your awareness back.
To the feeling of your breath in your body.
It's all you ever need to do.
Notice the breath coming in.
Notice the feeling of the breath going out.
The gentle,
Steady rhythm.
Noticing the slight natural pause at the top of the in-breath.
Before the breath flows back out again.
And the deep natural pause at the bottom of the out-breath.
You that quiet,
Still moment before the next breath comes in.
Only taking rest in that rhythm.
In.
And out.
Your body breathing itself.
Quietly.
Naturally.
Perfectly.
Bringing your attention particularly to your out-breath.
Notice how each time you breathe out There is a natural sense of letting go.
Releasing.
Your body softening a little.
Keep wrapping a little.
See if you can really follow the full length of each out breath.
All the way to the very end.
And then rest there for a moment at the bottom of the breath.
Or the next one comes in naturally.
Following each out-breath down.
Your body softening with each one.
Releasing with each one.
Growing heavier and more relaxed with each one.
Each breath carrying you a little deeper into rest.
A little deeper into stillness.
Now as you continue to breathe gently.
Begin to bring your awareness to the bed beneath you.
Noticing the feeling of the mattress pressing up from below you.
And really feeling that.
How it supports every little single part of your body.
The back of your head.
Your shoulders.
Your hips.
Your legs.
Your heels.
Notice how the mattress meets your body everywhere.
How it kind of shapes itself around you.
How it holds you completely and without effort.
Your bed knows how to hold you.
Doesn't need you to help,
It simply holds you completely.
Really feel the weight of your body resting down into the mattress.
The beautiful natural heaviness of your body relaxing into that support Notice how with each breath out.
Your body grows a little heavier.
Little more completely surrendered.
To the mattress beneath you.
Noticing the feeling of your sheets.
The softness of them.
The warmth of them.
Or they feel against your skin.
Against your arms and your legs.
Notice the warmth of the space beneath your covers.
How cozy and comfortable and contained it feels there.
Warm and soft and safe.
Notice the feeling of your pillow beneath your head.
The softness of it.
The gentle support of it.
Rattling your head as you rest.
Your whole body completely healed.
Completely supported.
Completely safe.
Within the warmth and the comfort of your bed.
See if you can allow yourself to really trust that.
Really let go into it.
As you breathe.
You don't need to hold yourself up tonight.
You don't need to hold anything at all.
Your bed is doing all of that for you.
Completely.
And deeply.
Each breath out.
Allowing yourself to surrender a little bit more.
To melt a little more fully into that support.
To trust it a little more deeply.
Really feel your bed holding you.
Like an embrace.
Like something warm and steady and completely reliable.
And it will hold you all night long through every breath.
Every dream.
All the way until morning.
So you can let go completely.
Breath by breath.
Thinking deeper.
Every year.
More completely held.
Allowing the mattress to take your full weight.
Every ounce of tension and effort and holding.
Just letting it all melt down into the bed beneath you.
With each out-breath.
Softer with each out breath.
More completely surrendered with each out-breath.
As you rest there held.
So completely by your bed.
Take a moment to feel how safe you are right now.
In this moment.
This room.
This bit.
You are completely safe.
Nothing can disturb you here.
Nothing can harm you here.
The night is quiet.
And the world outside can wait.
Right now in this moment you are safe and warm.
And held.
Really let yourself feel that.
Not just as a thought.
But as a feeling in your body.
Sense of safety.
A sense of being protected.
Sense of being allowed to fully rest.
And as you rest in that safety.
Notice whether you can feel a sense of being loved.
Maybe a quiet warmth somewhere in your chest.
The softness around your heart.
Because you are loved,
Perhaps by those who are sleeping nearby.
Perhaps by those far away who carry you in their hearts.
Perhaps by something larger than you can name.
But you are loved.
You were cared for.
And you matter.
Allow those words to settle into the body like warmth settling into cold hands.
Not rushing it.
Just allowing it to be felt gradually.
Gently.
Softly.
You are safe.
You are loved.
You can rest in that completely.
And as that feeling of safety and love begins to settle into your body Notice a very gentle warmth beginning to stir in the region of your heart.
There is a soft,
Quiet warmth there.
A sense of something tender and open.
It might be very subtle.
The tiniest flicker of warmth.
Just allow it to be there,
Give it space.
There is no need to force it or make it bigger.
Just allow whatever is there to be there.
You are enough exactly as you are.
You don't need to be any different.
You don't need to be better.
You don't need to have done more today or been more today.
You are enough exactly as you are.
And you are loved exactly as you are.
Really allow that to settle into your body.
You And now we're going to take a very slow and gentle journey through your whole body.
On the top of your head.
All the way down to the tips of your toes.
And then gently back up again.
This is a journey of rest.
A journey of letting go.
Each area of your body that will visit.
All you need to do is bring your gentle warm awareness there.
Notice whatever you feel.
And then allow that area to soften and relax and let go.
Nothing to analyze.
Nothing to fix.
Noticing and allowing.
Let's begin at the top of your head.
Crown of your head.
Bring your awareness there.
Just notice whatever you feel at the crown of your head.
Maybe a sense of tingling.
Maybe a feeling of pressure or heaviness.
Maybe you don't feel very much at all.
It doesn't matter.
Whatever is there,
Just allow it to be as it is.
And allow the very crown of your head to soften and relax.
As if all the tiny muscles there are just releasing and letting go.
Allowing your awareness to drift gently.
Down from the crown of your head into your forehead.
Notice the muscles of your forehead.
If there's any tension or tightening there.
Any furrowing or holding.
And allow it to smooth out and release completely.
Noticing your eyebrows.
Allowing them to relax completely.
No tension.
Just soft and relaxed.
Bringing your awareness to your eyes.
Notice how heavy your eyelids feel.
Resting softly and completely over your eyes.
No desire whatsoever to open the eyes.
Just letting them be heavy and soft.
And relax.
Allow the muscles behind your eyes to release too.
All those tiny muscles that we use all day see and focus and process the world.
Allowing them all to let go completely.
Your eyes resting deeply in their sockets.
Bringing your awareness to your nose.
The sides of your nose,
Your nostrils.
It's allowing everything there to be completely soft and relaxed.
Feeling into your cheeks.
Muscles of your cheeks.
Allowing them to soften,
Drop and relax.
Your whole face growing softer and more relaxed.
Notice if you're holding any tension in your jaw.
Just allow your jaw to unclench.
You drop,
Be completely soft and relaxed.
Your lips soft.
No tension.
No holding.
Is completely relaxed.
Notice your chin.
Noticing and feeling the inside of your mouth.
Completely relaxed.
Bringing your awareness to your ears.
The outside of your ears.
And inside your ears.
Just allow everything there to be completely soft and at ease.
And now allow your awareness to encompass your whole face at once.
Your whole face completely soft.
Completely smooth.
Completely relaxed.
Like the face of someone deeply,
Peacefully asleep.
Now bring your awareness gently around to the back of your head.
Resting heavily and warmly into your pillow.
Your head sinking into the pillow.
The weight of your head being completely supported.
You don't need to hold your head up at all.
The pillow is doing that.
Just allow your head to be completely heavy.
And surrendered to the pillow beneath it.
Healing down into the back of your neck.
The muscles running up the back of your neck.
Noticing any tension there,
Any tightness and allow it to release and soften.
The muscles in the back of your neck lengthening and releasing.
The sides of your neck,
Allowing them to be completely soft.
Attention.
And holding.
The front of your neck,
Your throat.
Soft and relaxed.
Your whole neck completely relaxed.
The muscles soft.
Attention gone.
Your head heavy on the pillow.
Your neck completely at ease.
Now allow your awareness to travel from your neck down into your shoulders.
But deep into your shoulders.
Shoulders are one of the places we most commonly carry tension of the day.
The weight of everything we've been holding.
Allowing it all to drop.
Release.
To melt away.
Noticing your left shoulder.
And allowing it to drop.
Release.
And kind of melt down into the mattress beneath you.
Heavier,
Softer.
More relaxed.
Your right shoulder.
Feeling into your right shoulder.
And allowing it to drop as well.
To release.
Email.
Both shoulders now heavy and warm and completely relaxed.
Sinking down into the mattress.
No longer holding anything up.
No longer carrying anything.
If it helps,
You can take a slow breath in.
Gently draw your shoulders up towards your ears just slightly.
And then as you breathe out,
Allowing them to drop completely.
Letting go.
Releasing.
Melting down.
Notice how that feels.
A beautiful release of letting your shoulders drop completely.
Allow your awareness to drift into your upper back.
Your shoulder blades.
Notice any tension or tightness there.
Any holding.
Your shoulder blades relaxing down and out.
Spreading and releasing against the mattress beneath you.
Your whole upper back soft.
Relaxed.
Against the mattress.
Supported completely.
Bringing your awareness slowly and gently down through your left arm.
Starting in your left shoulder,
Already relaxed and heavy.
And travelling slowly down through your upper left arm.
Muscles there completely soft and relaxed.
Evie with rest.
Down through your elbow.
Notice any tension held there.
And allow it to release.
Down through your forearms.
The muscles of your forearm completely soft.
Heavy.
One.
Feeling into your wrist.
Allowing it to completely relax.
Into your left hand.
Noticing the weight of your hand resting against the mattress or your body.
Warm and heavy.
Relaxed.
Your palm relaxed.
Your fingers gently curled or resting naturally.
Notice each of your fingers.
Your thumb.
Index finger.
Your middle finger.
Your ring finger.
Your little finger.
Each one completely soft and relaxed.
Warm and heavy.
All the way to the tips of your fingers,
The very ends of your fingertips.
Your whole left arm completely heavy.
Warm.
Really relax.
Resting perfectly against the mattress.
No tension anywhere.
No holding.
Completely released.
Now bringing your awareness up from your right shoulder.
Feeling deep into the shoulder.
Already relaxed and dropped.
And traveling slowly down.
Through the right upper arm.
The muscles soft and heavy.
Attention.
Is warm.
And waited.
And resting.
Down through your elbow.
Relaxing it completely.
Down through your forearm,
Soft and warm and heavy.
Feeling into your wrist.
Releasing it completely.
And into your right hand.
Again heavy and warm.
Just resting.
Your palm relaxed.
Your fingers soft.
Of them.
Index finger.
Your middle finger your ring finger.
Your little finger.
Each one heavy and warm.
Completely at rest.
Feeling all the way to the tips of your fingers.
And feeling your whole right arm completely heavy,
Warm and deeply relaxed.
You Feeling both arms.
Heavy and warm.
Resting completely.
No effort.
Nor tension.
Was really surrendered to rest.
Bringing your awareness now to your chest,
To the center of your chest.
Notice the gentle movement of your chest as you breathe.
Rising softly with each breath in.
And falling softly with each breath out.
This gentle rhythmic movement.
So natural,
So peaceful.
Notice your heart beating there slowly and steady.
And rhythmic.
Your heart has been beating for you your whole life.
For every moment.
Without you needing to ask it.
Beating steadily and faithfully.
Allow yourself to feel a moment of quiet appreciation for your heart.
Or your body.
For all it does for you so naturally and so completely.
And bring a sense of warmth to your heart center now.
Noticing what is there.
Perhaps a sense of love.
Perhaps a sense of quiet contentment.
Or something more tender maybe.
Whatever is there,
Just allow it to be there.
Give it space to be as it is.
Alder gently with a sense of love and compassion.
Allow your chest to completely soften and release.
No tightening,
No holding.
Open and soft and deeply relaxed.
Bring your awareness to your belly now,
Your abdomen.
Notice how your belly rises.
Gently with each in-breath.
And softens and falls.
With each out breath.
Allow your belly to be completely soft.
The holding,
No tightening.
No sucking in.
Is completely soft and relaxed and natural.
Moving gently with each breath.
Rising and falling.
Bring your awareness around to your lower back.
The muscles of your lower back.
Another place we often hold tension of the day.
The weight of everything we're carrying.
Allow your lower back to completely release.
And soften into the mattress.
If there's any aching or tension there.
Just allow it to be there.
Give it some space.
Don't push away or fight it.
Just allow it to soften gradually.
As your whole body releases into the support of the mattress beneath you.
Your sacrum,
The very base of your spine.
Feel it resting heavily into the mattress.
Now your hips,
The muscles of your hips.
These muscles hold so much.
So much of how we're trying to navigate our days.
Allow them to completely release and open.
Softening.
Spreading.
Releasing into the mattress.
Your pelvis heavy and wide.
And completely relaxed.
Resting into the bed.
Bring your awareness to your whole torso now,
Your whole trunk.
All the muscles running up the front of your body.
The sides of your body.
Allowing them all to completely release and soften.
Your whole torso heavy.
1 and deeply relaxed.
Melting into the bed beneath you.
Drawing your awareness slowly down through your left leg.
Beginning at your left hip.
Already relaxed and released.
Feeling down through the top of your left thigh.
Big muscles of your thigh completely soft and heavy.
And warm with rest.
Down through the middle of your thigh.
The muscles there completely releasing.
Softening.
Letting go.
Down through your left knee.
Noticing any tension held around the knee.
And allow it to release completely.
Your knee joints soft and relaxed.
And through your upper calf.
The muscles there warm and heavy.
Completely relaxed.
Down through your lower calf.
Softening completely.
Feeling down into your left ankle.
Releasing.
Softening.
Feeling into your left foot.
Noticing the weight of your foot the warmth of it.
Completely relaxed.
Your heel,
Your arch,
The sole of your foot.
All completely soft and relaxed.
Your toes.
Your big toe.
The next two.
Middle toe the fourth toe.
And your little toe.
Each one completely soft.
Completely relaxed.
All the way to the very tips of your toes on your left foot.
And feeling your whole of your left leg.
From your hip all the way down to the tips of your toes.
Allowing your whole leg to be completely heavy.
1 and deeply relaxed.
Resting perfectly against the mattress.
Now bring your awareness to your right leg.
Beginning at your right hip.
Already soft and released.
And traveling down slowly.
Through your right thigh.
The big muscles there completely soft and heavy.
Down through the middle of your thigh,
Releasing completely.
Your right knee.
Softening and releasing.
The right calf,
Warm and heavy.
Down through your lower calf.
Completely soft down into your right ankle.
Releasing and letting go.
Feeling into your right foot.
Warm and completely relaxed.
Your heel.
Your arch.
Sole of your foot.
Your toes.
Your big toe.
The next tone.
And middle toe.
Your fourth toe.
Your little toe.
Each one warm and heavy.
And completely relaxed.
Your whole right leg.
From the hip all the way down to the tips of your toes.
Allowing it to be completely relaxed.
Heavy.
And warm.
And now allow your awareness to very gently and slowly begin to expand.
You've taken your whole body at once.
Both feet.
Both legs.
Heavy and warm.
And at rest.
Your hips and pelvis.
Sinking into the mattress.
Your belly and lower back.
Soft and heavy.
And relax.
Your chest and upper back.
Rising and falling gently with each breath.
Both arms,
Heavy and warm.
Resting.
Your neck and shoulders soft and relaxed.
No tension,
No holding.
Your face completely smooth and relaxed.
Your whole body.
From the tips of your toes to the crown of your head.
Heavy.
Um completely relaxed.
Completely held by the mattress beneath you.
Resting here in whole body awareness.
Noticing whatever you feel from the inside.
Giving everything space to be just as it is.
And as you rest there in awareness of your whole body,
You begin to notice something.
Notice how it feels as if your whole body is breathing.
Not just your lungs.
Let your whole body.
As if every cell in your body breathes with each breath in.
And breathes out with each breath out.
Your whole body rising very gently with each in-breath.
Your whole body releasing and softening.
With each out-breath.
As if your skin is permeable.
As if the boundary between your body and the bed beneath you.
Is becoming softer.
More fluid.
Less solid.
Each in-breath your whole body gently gathers and expands.
And with each out breath your whole body softens.
And releases and melts a little deeper.
Into the warmth and support of the bed.
You your whole body breathing.
Rising and falling.
Gathering and releasing.
Expanding and softening.
Ill how with each breath you become a little more spacious.
A little less solid.
A little more open.
Your whole body breathing.
Softening.
Opening.
Releasing with each breath out.
Gentle rhythm of it carrying you deeper and deeper into rest.
Every air with each out-breath.
Softer with each out breath.
More deeply resting with each out breath.
As you rest there in this deep open spaciousness.
Breathing with your whole body.
Heavy and warm.
And relax.
You may begin to notice something very subtle.
Quiet aliveness within your body.
A sense of inner vitality.
Gentle hum of life moving through you.
That might feel like a very gentle warmth spreading through your body.
Or very subtle tingling.
Or sense that your body is very quietly alive and vibrating with something gentle and good.
This is your life force,
Your inner vitality.
Quiet hum of being alive.
Is always there.
That quiet glow of being alive.
Being here.
Being you.
Whatever you notice,
Just allow it to be there.
You don't need to do anything with it.
You don't need to increase it,
Or direct it,
Or analyse it.
Is allow yourself to be quietly aware of it.
You rest in it.
This quiet inner aliveness.
Warm and gentle and completely natural.
Moving through each part of you.
Through your hands and your feet.
Your chest and your belly.
Through your arms and your legs.
Through your face and the crown of your head.
Resting in this quiet inner glow.
This gentle aliveness.
This warmth of simply being.
Noticing it softly.
Allowing it to be there.
Resting in it.
Quiet radiance and aliveness always here.
Beneath all the thoughts and worries and busyness.
Completely and faithfully yours.
As you rest in this quiet inner aliveness,
Bring your awareness once more to your heart center.
That warm space in the center of your chest.
And notice what is there now.
After this long journey of letting go.
After all the softening and releasing and resting.
How does your heart feel now?
Perhaps a little softer.
A little more open.
Perhaps a little more warmth than when we begun.
Allow whatever warmth is there to be noticed.
To be felt.
This is the love that lives in your heart.
That is always there.
Even on the hardest days when you can't feel it.
It is there.
Waiting quietly.
And faithfully.
And now as you breathe out.
Allow that warmth to gently begin to radiate.
Like the warmth of the sun beginning to spread its light.
Very gently.
Very slowly.
Spilling outward from your heart.
With each breath out,
The warmth spreads a little further.
Into your chest.
Into your shoulders.
And with each breath out a little further still.
Down through your arms.
Into your hands and fingertips.
The warmth of love spreading down through your whole body.
Gently.
Softly.
Slowly.
Down through your belly.
Your hips.
Your legs.
Down to your feet.
Your toes.
All the way to the very tips of your toes.
And up through your neck.
Into your face.
Into your cheeks and your forehead.
And the crown of your head.
Until your whole body is gently filled with that warmth.
That love.
That soft radiant light.
And instead of just visualizing it.
Try to really feel it.
You are filled with love.
You are held by love.
You are safe in love.
And now there is nothing left to do.
Nothing to think about.
Nothing to figure out.
Nothing to hold on to.
Just this warmth.
This softness.
And this deep,
Quiet rest.
Your body is completely relaxed.
Every muscle,
Every joint.
Every inch of you soft and heavy and held.
Your mind is beginning to grow quiet now.
You thoughts moving through like soft clouds on a still night.
Distant.
And important.
Drifting by.
The catching.
You don't need to follow those thoughts.
You don't need to engage with them.
Just let them drift.
Like leaves on a still river.
Moving through and gone.
You're becoming heavier now.
More and more deeply surrendered to the mattress beneath you.
You are drifting.
Slowly and gently.
Like something floating.
And very still water.
Gently.
And peacefully.
Your breathing has slowed.
Deep and easy and slow.
Your whole body breathing with each breath.
Rising and falling.
Gathering and releasing.
Your awareness is softening.
The edges of your thoughts growing blurry and soft.
World receding gently.
And quietly release.
You are sinking deeper and deeper into rest.
Into the warmth.
Into the dark quiet of sleep beginning to gather around you.
You are safe.
Completely safe.
Nothing needs your attention now.
You are loved.
And you can rest in that love.
Your body is held.
Completely held.
By the mattress beneath you.
Which is steady and warm.
And reliable.
You can let go of everything now.
Every thought.
Every worry.
A replan.
Every memory of today.
Just let it all drift away.
Into the quiet of the night.
There is nothing that needs you right now.
Everyone who needs you is safe.
Everything that needs doing can wait until tomorrow.
Right now the only thing that you need to do is sleep.
And your body knows how to sleep.
This is what night is for.
The stillness.
The darkness.
The deep and nourishing rest.
Allow yourself to drift.
And lower further with each breath.
Little deeper.
A little softer.
Evie.
One.
Love.
Safe.
And drifting.
Your eyelids completely heavy.
Your body completely still.
You're breathing deep.
And slow.
And even.
Lifting down.
Down into the deep quiet of sleep.
You each breath out carrying you a little further.
A little deeper.
Little more completely into rest.
That restful place where thoughts fade.
And the body relaxes completely.
Where sleep holds you as gently as your bed holds you.
Where your body can restore and renew and heal through the night.
You where your mind can rest and process and let go.
Where you can simply be.
Peacefully.
Drifting.
Deeper.
Softer.
Warmer.
More completely held.
Safe.
And love.
Resting.
Sleeping.
Deeply.
And peacefully.
All the way through the night.
Until morning comes softly and gently.
But for now,
Just this.
This warmth.
Is quiet.
A steep rest for her peaceful sleep.
We're just sleeping now.
Gently.
Completely.
And deeply.
Resting.
You you you you you you you you you you you you
