Welcome,
This meditation is an invitation to rest deeply,
To let go of that day behind you and allow your body and mind to slow down.
Find a comfortable position,
Lying down if possible,
So your body can fully relax.
Gently close your eyes and take a slow breath in through your nose and exhale softly through your mouth.
Again in and out.
Let your breathing return to a natural rhythm,
You don't need to change it,
You don't need to do anything,
From this moment on there is nowhere you need to go and nothing you need to solve.
This time is for rest.
Bring your attention to your breath and notice the gentle movement of air as it enters and leaves your body.
With every inhale you invite calm into your system and with every exhale you release the effort of the day.
If thoughts arise,
That's completely natural,
You don't need to follow them,
Simply notice and gently bring your attention back to the feeling of breathing.
Each exhale becomes a signal to your body,
It is safe to relax and it's safe to let go.
Allow your breathing to slow,
Become softer and deeper,
All by itself.
Now bring your awareness to your feet,
Notice any sensations there and allow your feet to relax,
Feel them becoming warm,
Heavy,
At ease.
Let this relaxation move into your ankles,
Your lower legs,
Your knees.
Your legs grow heavier,
Supported by the surface beneath you.
Bring awareness to your thighs and hips and let them soften,
There's nothing to hold.
Allow your lower back to relax,
Your belly becomes soft and free,
There's no need to hold tension here.
Bring attention to your chest,
Feel it gently rise and fall with each breath,
Let your heart area soften.
Now your shoulders,
Let them drop from your ears.
Any weight you've been carrying can be set down now.
Relax your arms,
Your hands,
Your fingers,
Loose,
Heavy,
Still.
Bring awareness to your neck and throat,
Soften your jaw and let your tongue rest easily in your mouth.
Relax your cheeks,
Your eyes,
Your forehead.
Your whole body is now settling and sinking deeper into rest.
For a moment,
Gently bring your day to mind,
Not to analyse it,
Not to judge it,
Just to acknowledge it.
Everything you did,
Everything you felt and everything you thought.
And now imagine placing that day aside as if setting down a bag you no longer need to carry.
Nothing needs your attention right now,
Tomorrow can wait.
With each breath out,
Release a little more of tension,
Responsibility,
Of mental activity.
Silently say to yourself,
I have done enough for today,
It's time to rest.
And feel how your body responds to this permission.
Now allow yourself to rest in stillness.
There is nothing you need to focus on,
Nothing you need to remember.
If your mind wanders,
Let it wander,
Sleep does not require effort.
Feel your body heavy and supported,
Your breathing slow and gentle,
Imagining yourself slowly drifting as if floating on calm water or sinking into a soft,
Safe space.
Each moment takes you deeper,
More relaxed,
More at ease.
You don't need to stay aware of my words now.
Your body knows how to sleep,
Your mind knows how to rest.
Allow yourself to drift off naturally in your own time.
If you are still awake,
Simply keep resting here.
Breathing slowly and letting go,
Sleep deeply,
Rest fully,
Your night has begun.
