Welcome to this sleep preparation meditation,
Clearing the day's energy.
To help us arrive,
Let's take three slow breaths together as you settle into wherever you are.
Breathe in and out,
Again breathe in and deep release.
One more breath in and out,
The day is done and whatever happened,
Happened and right now your only job is to release it,
Not to replay it or fix it or figure it out,
Just to let it go so your body can remember how to rest.
You've been carrying the day's energy,
Conversations,
Decisions,
Tiny frustrations,
Moments of tension and it's difficult for sleep to arrive when you're still holding all of that.
So for the next few minutes we're going to gently clear what's been collected,
Not through effort but through softening.
Just notice what you're still carrying from today,
Maybe there's a conversation that's still looping in your mind or a moment of frustration that's still sitting in your chest or a subtle worry about tomorrow that's already trying to pull you into the next day.
You don't have to do anything with it,
Just see it,
Notice it and say to yourself,
Oh there's that,
I'm still holding that.
Notice if there's any tension in your body,
Your jaw,
Your shoulders,
Your belly.
Where is the day still alive within you?
Just observe it without judgment.
This isn't wrong.
You're not doing anything wrong by still feeling this.
You're simply noticing what's here.
And now that you see it clearly,
You can choose to release it.
Let's start releasing.
With your next exhale,
Imagine you're breathing out the entire day,
All of it,
Every conversation,
Every email,
Every decision.
And again,
Breathe in fresh,
Empty space and breathe out everything you've been holding.
One more time,
Let it all go.
Breathe in.
Big exhale.
Now soften your jaw.
Allow it to go slack.
There's nothing to clench,
Nothing to hold.
Soften your shoulders.
Let them drop away from your ears.
Feel the weight of your arms.
Soften your belly.
You don't have to hold anything in,
Just let it be soft and easy.
Feel your body sinking,
Getting heavier,
Releasing into whatever is beneath you.
If a thought about today rises up,
Just let it float by.
You don't need it anymore.
It's done.
If a thought about tomorrow appears,
Gently remind yourself,
Not now.
Tomorrow can wait.
Right now is for rest.
Keep softening.
Keep releasing.
There's nothing left to hold on to.
Your body knows how to sleep.
You don't have to make it happen.
You just have to stop holding on.
Now let's invite rest.
Feel yourself settling even deeper,
Like you're melting into the surface beneath you.
There's nothing to figure out,
Nothing to solve,
Nothing to prepare for.
Just this soft,
Quiet moment.
Just your breath.
Just the gentle pull towards sleep.
You are safe.
You are held.
You can let go completely.
Sleep is already here,
Waiting for you.
You don't have to chase it.
Just soften and it will find you.
The day is cleared.
Your body is soft.
Your mind is quiet.
If you're still awake when this ends,
That's okay.
Just stay here in this softness.
Don't reach for anything.
Don't try to make sleep happen.
Just be here,
Soft and open,
And let your body know what it knows how to do.
You're ready now.
Rest well.
