Welcome.
You made it to this moment,
To rest,
To stillness,
To the end of this day.
Whatever happened today,
You can set it down now.
This is your permission to let go.
Get comfortable in your bed,
Adjust your pillows,
Pull your covers close,
Allow your body to settle in.
Close your eyes.
Take a slow breath in through your nose.
And a long,
Slow breath out through your mouth.
Feel your body sink a little deeper into your mattress on that exhale.
And again,
Breathe in through your nose.
And breathe out through your mouth.
Letting go of any tension you notice.
Feel your chest soften.
Feel your belly release.
One more.
Breathe in.
And let it go.
There is nothing for you to do right now.
Nowhere to be.
Nothing to solve.
No one who needs you.
This is your time.
Your body knows how to rest.
You have done it thousands of times.
Tonight we are simply helping you find your way there a little more gently.
Let's begin to soften the body one area at a time.
Bring your attention to the top of your head.
Imagine a warm,
Heavy wave of relaxing.
Bring your attention to the top of your head.
Imagine a warm,
Heavy wave of relaxing resting just above your scalp.
Breathe in.
And as you exhale,
Let that warmth pour into your scalp,
Loosening every tiny muscle there.
Let it move now into your forehead.
Forehead softening,
Smoothing,
Releasing.
Your eyebrows drop slightly.
The space between your eyes opens.
Now into your eyes.
Let your eyelids be heavy.
So pleasantly heavy.
Your eyes are resting behind those closed lids.
Let them soften completely.
Your cheeks release.
Your jaw open just slightly.
Let it drop.
Your lips part just a breath apart.
Your tongue rests softly in your mouth.
There is nothing to say,
Nothing to chew over.
Your mouth is at peace.
Breathe in.
And on your exhale,
Let your whole face be completely soft.
The relaxation flows now into your neck.
The back of your neck releasing,
Elongating.
Your throat soft.
Your neck held gently by your pillow.
Now into your shoulders.
Let them fall.
Fall back,
Fall down,
Fall away.
You have been carrying so much today.
Let your shoulders remember what it feels like to carry nothing at all.
Down through your upper arms now.
Heavy,
Warm,
Relaxed.
Your elbows,
Your forearms,
Your wrists,
All softening.
Your hands uncurl.
Your fingers rest,
Loose and open,
Like a sleeping child's hands.
Take a slow breath and feel how heavy and warm your arms have become.
Now we move into your chest.
Imagine your heart resting for just a moment.
It has been beating steadily for you all day long.
Let there be a sense of gratitude and ease around your heart.
Let your chest be open,
Warm,
Held.
Your ribcage expands and releases with each breath.
Your lungs are doing their quiet work.
You don't have to manage this.
Your body knows.
Now into your belly.
Let it be soft.
No holding.
No bracing.
Your belly rises.
And falls.
Rises.
And falls.
This is the rhythm of rest.
Your lower back releases into the mattress.
Any tension there,
Imagine it melting like warm wax.
Pouring out of your back and dissolving.
Your spine is long and supported and at rest.
Breathe in.
And breathe out.
Now the relaxation flows into your hips.
Heavy.
Wide.
Released.
Your pelvis sinks into the bed.
There is no effort here.
Down into your thighs.
Both thighs going heavy and warm.
The backs of your legs pressing gently into the mattress.
Your knees soft.
Your calves release.
The tops of your feet.
The soles of your feet.
Which have carried you through this entire day.
Finally,
Finally resting.
Your toes are soft.
Your toes uncurl and soften.
You are completely,
Fully supported.
From the tips of your toes to the top of your head.
Take a full breath in.
And let it go.
Feel your whole body as one single field of warmth and heaviness and ease.
Now I want to take you somewhere peaceful.
Imagine yourself lying in a soft meadow.
The grass beneath you is thick and cushioning.
The air is warm.
Just the right temperature.
The sky above you is the deep velvety blue of late evening.
And the first few stars are beginning to appear.
You can hear the distant sound of water.
A gentle stream just far enough away to be a soft continuous murmur.
The sound is soothing.
Rhythmic.
Like a lullaby the earth is singing to itself.
A light breeze moves through the meadow.
Just enough to be felt on your skin.
Cool and gentle.
Carrying the scent of grass and earth and evening.
You are completely safe here.
Nothing can reach you.
This meadow exists just for you.
And in it there is only peace.
With each breath you take,
You sink a little deeper into this meadow.
A little deeper into rest.
The stars above you slowly multiply.
More and more.
A whole sky full of soft ancient light.
You have no thoughts here.
Or if thoughts come,
They simply drift past like clouds.
You notice them and they move on.
You do not follow them.
You stay here,
In the meadow,
Beneath the stars,
Breathing.
Your body is heavy and warm.
Your mind is quiet.
Your breath is slow.
You are drifting now.
Drifting toward the deep,
Restoring sleep your body has been waiting for.
Let the sound of the stream carry you.
Let the weight of your body carry you.
Let the gentle dark carry you.
You are safe.
You are held.
You are resting.
Sleep now.
Your body knows the way.
