Welcome,
This meditation is designed to help you rest,
There's nothing you need to stay aware of.
If anxiety has been present today,
Worry,
Tension,
Or a feeling of being unable to switch off,
You don't need to make it disappear.
This is simply about letting your system slow down in its own way.
Settle yourself comfortably,
Lying down,
Allow your eyes to close,
Notice the surface beneath you fully supporting your body,
You don't need to hold anything up.
Bring your attention to your breathing,
Noticing the gentle rhythm as it comes in and as it goes out.
No need to deepen it,
No need to slow it,
Just letting the body breathe itself.
If anxious thoughts appear,
Replaying the day,
Or imagining tomorrow,
You don't need to engage with them.
At night,
The mind often tries to protect you by thinking,
You can thank it and let it rest.
With each out breath,
Allow yourself to sink a little more deeper into the bed.
Now gently bring awareness to your face,
Let the forehead smooth,
Let the eyes rest,
Let the jaw soften,
Awareness drifts down into the shoulders,
The arms,
Heavier now,
Your attention moves down the body,
Slowly and without effort,
The hips,
The legs,
All the way down to your feet,
The whole body resting now.
If thoughts continue,
Imagine them becoming quieter and more distant,
Like the sounds from another room,
You notice them briefly and then forget them.
There's no need to push anything away,
Anxiety does not need to be resolved tonight,
Sleep comes more easily when nothing is demanded.
You might imagine yourself somewhere calm and safe,
Perhaps near still or gently moving water,
Nothing dramatic,
Nothing to focus on,
Just a sense of steadiness.
From here there's nothing more you need to do,
Your body knows how to sleep,
Your nervous system can settle now.
If you hear my voice fading,
That's ok,
You can allow sleep to come whenever it wants.
And if you remain aware for a while longer,
Simply stay with the rhythm of your breathing,
Everything else can wait until tomorrow.
