Welcome,
Tonight there is nothing to prepare for,
Nothing to anticipate,
Nothing coming that you need to brace against,
You don't need to stay alert tonight,
Let your body settle into the surface beneath you,
Feel where you are supported,
In the back of your head,
In your shoulders,
In your spine,
In your legs,
Notice if there is any part of you still subtly scanning,
Listening for something,
Waiting for something,
Holding just a little bit of tension,
Just in case,
You don't have to make that wrong,
That alertness once protected you,
It helped you survive,
It kept you aware,
But tonight it can rest,
Take a slow breath in through your nose,
And a long unhurried breath out,
Another breath in through your nose,
And as you exhale imagine sending a message down through your body,
It's safe enough right now,
Again breathing in,
And slowly breathing out,
It's safe enough right now,
Bring your awareness to your eyes,
Even behind closed lids,
Are they still subtly engaged,
Watching,
Tracking,
Just invite them to soften back,
As though they are floating in warm water,
There is nothing you need to monitor,
Notice your jaw,
Is it gently clenched,
Holding,
Ready,
Let the teeth part slightly,
Let the tongue grow heavy,
Now feel into your shoulders,
Are they slightly lifted,
Braced or prepared,
On your next exhale allow them to drop one small degree lower and then another,
The body does not need to guard you tonight,
Bringing your awareness to your belly,
Hypervigilance often lives here,
A quiet tightening,
A readiness,
You can place a hand over your belly if that feels supportive,
Just let your breath move into your palm,
Slow,
Steady,
With every exhale imagine the muscles around your abdomen softening,
No gripping,
No holding,
Your body is allowed to stand down,
If your mind begins scanning,
Planning tomorrow,
Replaying today,
Listening for sounds,
Gently remind yourself,
I don't need to stay alert tonight,
Let that sentence move from your mind to your muscles,
I don't need to stay alert tonight,
Notice what shifts even slightly when you say it,
I don't need to stay alert tonight,
Feel the back of your body now,
The places touching the bed,
Imagine the ground beneath you strong and steady,
Nothing is slipping,
Nothing is unstable,
You are supported,
So allow your weight to be fully received,
You don't have to hold yourself up,
Now imagine a gentle warmth moving slowly down your body,
From the crown of your head,
To your forehead,
Your jaw,
Your throat,
Down across your chest,
Over your ribs,
Into your belly,
Wherever this warmth moves,
Alertness softens,
Embracing melts,
Preparation dissolves,
All that remains is breath,
If there is a part of you that still feels unsure,
That still wants to keep watch,
You might silently say,
Thank you for protecting me and you can rest now.
Pause,
Let the body respond in its own time,
The night does not require you,
This room does not require you,
There is nothing approaching,
No sudden demand,
No test to pass,
Just darkness,
Stillness,
Support,
Let your breath grow quieter,
Let your body grow heavier,
Let awareness become softer around the edges,
You don't need to follow my voice,
You don't need to stay present,
You don't need to keep watch,
Tonight the world can spin without you,
And you are allowed to sleep,
Drift gently now,
Nothing to monitor,
Nothing to manage,
Just rest,
Goodnight
