Welcome,
Friend.
You've made it to your bed.
You can rest now.
The day is done.
Even if your mind is still a little busy,
It will begin to wind down on its own.
It's closing time.
All hats are off.
All your different roles and identities are outside the bedroom.
You're just you.
Tonight,
There's nothing left to finish,
Nothing left to figure out,
Nothing left to do.
I'm Anne-Marie,
And I'll stay with you for a few minutes as your body and mind begin to settle.
In a little while,
My voice will fade into steady,
Low-frequency pink noise that continues through the night.
Let your body rest in whatever position feels easiest.
Your back,
Your side,
Your belly.
Curled in,
Stretched out,
It doesn't matter.
You don't need perfect posture to sleep.
You don't need to do relaxation correctly.
Just notice where your body is supported.
The pillow,
The mattress.
Let the bed hold you.
Let gravity do the work.
You might notice your body softening.
That's not something you're doing.
That's something your body already knows how to do.
If there's any area with sensation,
You don't need to change it.
Just let it be part of the background.
Your body already knows the path towards sleep.
Bring a gentle awareness to your breathing.
No need to deepen it.
Just notice the rhythm that's already there.
Air moving in and moving out.
The chest rises,
The chest falls.
If it helps,
Let the exhale be slightly longer than the inhale.
Longer exhales signal safety to the nervous system.
But even that happens naturally when the body settles.
Nothing to control.
If thoughts are still moving,
That's okay.
Minds don't shut off on command.
Imagine your thoughts resting in the next room.
Still there,
But not the center of your attention.
You don't need to push anything away.
Thoughts can come and go on their own.
Nothing needs solving right now.
Your only job,
If there is one,
Is simply being here.
In a moment,
My voice will fade into a steady pink noise soundscape.
You don't need to follow instructions.
You don't need to stay awake.
Nothing else is required of you now.
Let the sound hold a stable space while your body returns to its natural rhythm of rest.
Good night.
