Vagus Nerve Sleep Meditation For Gut Health

You might be lying in bed right now with your stomach in a knot,

Or maybe you're dealing with bloating,

Cramping,

That churning,

Uneasy feeling low in your belly,

Or maybe your gut actually feels okay at the moment but there's that quiet worry in the back of your mind that it might flare up later,

Just when you need sleep the most.

If any of that feels familiar,

You're not alone.

I'm Chibs Okereke,

And this sleep meditation is here to help you soothe your gut,

Calm your nervous system,

And drift into deep,

Restful sleep.

Many of us feel our stress first in the gut,

The tightness,

The swirling,

The nausea,

The rushes to the bathroom.

That's not our body trying to punish us,

It's our body trying to protect us.

Tonight,

We're simply giving our system a different message,

A message that it's safe enough for us to soften,

To stand down,

And to rest.

There's nothing you have to do perfectly here.

You don't have to listen to every word or focus in any special way.

Tonight,

We'll move through this slowly together.

We'll start with some gentle breathing,

Giving our system those first small signals of safety.

Then we'll move into a slow body scan,

Helping the whole body,

And especially the gut,

To soften.

After that,

We'll spend some time in a warm,

Calming image for the belly.

And towards the end,

You'll hear soft affirmations,

Repeating gently as you drift towards sleep,

Getting quieter and quieter as the night goes on.

You might drift in and drift out,

Or you might fall asleep quickly and hear none of it.

Either is perfect.

The good news is,

This meditation can keep playing in the background.

Our subconscious is always listening,

Even when our conscious mind is asleep.

This audio isn't a replacement for medical care.

Think of this as extra support,

A gentle way of turning down the stress signals,

So that our body has a better chance to do what it already knows how to do.

Very simply,

Our gut and our brain are in constant conversation through a nerve called the vagus nerve.

When our system is stressed,

The vagus nerve sends more signals that tells our body to stay on high alert.

And when that happens,

Digestion can tighten,

Slow down or feel unsettled.

When our system feels safe enough,

That same pathway helps move us into rest and digest.

Slower breathing,

A softer belly,

And feeling supported in bed,

They're all signals of safety for our vagus nerve.

Tonight,

We'll gently send more of those messages,

So our gut has a better chance to settle in its own time.

For now,

You can let go of analysing what's going on in your stomach.

You've done enough for one day.

You've thought enough.

You've worried enough.

This is your time to be looked after.

So as you lie here,

See if you can make yourself just a little more comfortable.

You might lightly adjust your pillow,

Loosen anything tight around your waist,

Maybe place a cushion under your knees to help your lower back and belly soften.

Let your arms rest wherever they feel at ease.

If it feels okay,

You might rest one hand on your belly and one hand on your chest.

No pressure,

Just a light,

Caring touch.

As if you're saying,

I'm here with you.

You don't have to handle this on your own tonight.

Or your hands can simply rest by your sides.

Feel free to take your time to settle.

There's no rush.

And as you feel the weight of your body being held,

We'll begin to gently ease your system towards rest.

I invite you to gently bring your awareness to the breath.

Breathing in,

As the body expands,

Breathing out,

As the body softens and relaxes.

Nothing to control,

Nothing to get right.

Just this quiet rhythm in the background,

Holding you as you rest here.

For the next few moments,

We'll stay with this simple movement of your breath.

You don't have to breathe in any special way.

We're just going to invite the breath to become a little slower and a little softer.

If it's comfortable,

You might let the breath travel a bit lower in your body,

Towards your belly.

We're not forcing the stomach to rise.

We're just allowing a sense of space there.

We might notice a hand on the belly,

Gently lifting with each in-breath and falling with each out-breath.

If your hand is by your side,

You can simply imagine that soft movement instead.

And now,

If it feels comfortable,

I invite you to gently lengthen your exhale.

You could breathe in through your nose,

And then breathing out through the nose or the mouth.

Allowing the out-breath to be just a little longer,

As if you're slowly sighing the air out.

If counting feels helpful,

You might breathe in for a quiet count of three,

And out for a gentle count of four.

Breathing in,

Two,

Three.

Breathing out,

Two,

Three,

Four.

Breathing in,

Two,

Three.

Breathing out,

Two,

Three,

Four.

If counting feels like effort,

You can let it go at any time.

Just making it a slightly longer,

Softer exhale.

You might imagine that each out-breath is a small signal of safety.

Sent along that wandering nerve,

Down towards your gut.

We're letting the body know,

There's no emergency here in this moment.

There's nothing you have to solve right now.

Nothing you have to get on top of,

Just this one breath in,

And this one breath out.

If the breathing feels shallow or uneven,

That's okay.

We don't have to fix it.

Our nervous system learns from gentle repetition,

Not from forcing.

So we simply keep inviting this slower,

Softer rhythm,

And we let our body take what it needs.

We might notice tiny releases in our body as we do this,

A sense of the jaw loosening.

Perhaps the belly feels a little less guarded,

Or maybe it just feels a little more seen.

If the mind wanders off,

That's completely normal.

We can always come back to just one breath.

Feeling the air move in,

And feeling the air move out,

A touch more slowly.

In a short while,

We'll begin to move our attention through the body.

But for now,

There's only this soft,

Steady breath,

Keeping you company as we sink deeper into rest.

And now,

Whenever we're ready,

Let's begin to move our attention slowly through the body.

There's no right way to feel,

We're not trying to relax on command,

We're simply visiting different areas and letting them know it's okay to soften,

If and when they're ready.

Let's start by bringing a light awareness to the top of the head.

Noticing the scalp,

The forehead,

Perhaps allowing that area to loosen just a little as we breathe out.

Letting our attention drift down around the eyes,

The small muscles that hold our eyelids,

The space behind the eyes.

We don't need to look for anything special there.

Just noticing,

And allowing that area to be a little heavier,

A little more at rest.

Softening around the cheeks,

The mouth,

The lips.

We might let the jaw unhook slightly,

Allowing some space between the teeth,

Allowing the tongue to rest more loosely in the mouth.

Letting our awareness travel down into the neck and throat.

This is a busy pathway for the vagus nerve,

Carrying messages between our brain,

Our heart and our gut.

As we breathe out,

We might imagine the neck and the throat widening,

Softening,

Creating a little more space for those messages of safety to flow.

Now,

Feeling into the shoulders.

Noticing if the shoulders are creeping up towards the ears,

Or gripping in any way.

With the next exhale,

Perhaps letting the shoulders drop,

Even a few.

Millimeters into the support beneath us.

Allow this softness to flow down through the upper arms,

The elbows,

Forearms,

All the way into the hands,

The wrists,

The fingers.

Allowing the hands to be heavy and at ease,

As if they're tired from holding on all day and are finally being given permission to rest.

If the mind drifts at any point,

That's completely fine.

We can always come back to the feeling of the body being held by the bed,

And we can always come back to that simple movement of the breath.

Now,

Gently bringing our awareness to the upper back.

Feeling the contact points with the mattress.

Perhaps noticing any warmer patches of skin where we're resting into the sheets.

We're allowing the back to spread,

And be supported.

And now moving to the front of the body,

The chest,

The heart area.

We might sense the rise and fall here as we breathe.

If there's any tightness or heaviness,

We don't have to push it away.

We're just acknowledging it and allowing the breath to move around it,

Like water flowing around a stone.

And now,

Slowly,

Bringing our attention down to the area around the ribs and the diaphragm.

This is where the breath begins to deepen towards the belly.

With each inhale,

Imagining a little more space under the ribs.

With each exhale,

A gentle softening.

And now,

Very kindly,

Very patiently,

We're letting our awareness arrive at the belly,

Arrive at the whole gut area.

We don't have to like what we feel here.

We don't have to approve of the sensations.

We're just noticing what's present.

There could be tightness,

Fluttering,

Heaviness,

Emptiness,

Warmth.

Coolness.

Or maybe very little at all.

Nothing is wrong with the way that this feels right now.

Our gut has been working hard for us.

Doing it's best to keep us safe,

To digest what it can,

All while dealing with everything life has thrown at us.

If it feels okay,

We might imagine sending a small wave of kindness to this area.

Almost like placing a warm hand over our whole belly from the inside.

We're letting the gut know.

We see how hard it's been trying.

We might silently say,

Thank you for everything you've been carrying.

You don't have to carry it all tonight.

As we breathe out,

Perhaps allow this area to soften just a little.

We're not forcing it to relax.

We're simply giving it permission,

If it wants to.

The vagus nerve passes down through this region.

Each slower exhale is like a gentle whisper along that pathway.

Saying,

It's safe enough to rest for a while.

If at any moment this focus feels like too much,

We can always broaden our attention back out to our whole body.

Or we can simply return to feeling the air moving in and out at the nose.

We are always in charge of where our attention goes.

And whenever we're ready,

We can allow our awareness to move down into the hips and pelvis.

Noticing any clenching or gripping here.

On the next out breath,

We might imagine this area melting a little more deeply into the mattress.

And now moving our attention down into the thighs.

The knees.

The calves.

The ankles.

The feet.

Allowing the legs to be heavy.

Fully supported.

As if any effort that was stored in the legs through the day is draining out into the bed.

Now,

Sensing our whole body all at once.

From the top of the head all the way down to the feet.

We're held by the bed.

We're wrapped in the air of the room.

We're carried by the slow rhythm of our breathing.

Nothing we need to hold up by ourselves.

If you like,

You might picture your whole body surrounded by a soft,

Warm field of safety.

With a special warmth around the belly and gut.

We are allowed to rest here.

We are allowed to let go.

Just as much as feels okay in this moment.

Now that the body is hopefully a little more settled,

We're going to bring in a simple image to help your gut feel even more at ease.

If imagery doesn't feel comfortable for you,

That's completely fine.

You can simply let the words wash over you and stay with the feeling of your body resting on the bed and stay with the gentle rhythm of your breath.

If it does feel okay,

You might like to picture yourself lying somewhere very safe and peaceful.

Maybe you're on a quiet beach at the end of the day.

The sun is low in the sky.

The air is warm and the sand beneath you is soft.

You're supported by a cosy blanket or towel with just the right amount of cushioning under your back.

The air around you is still and gentle.

You can hear the soft,

Steady sound of small waves moving in and drifting out again.

In and out,

Just like the breath.

As you lie here,

You notice a warm,

Golden light resting over your belly.

Not hot,

Not uncomfortable,

Just that perfect,

Soothing warmth you feel when the sun has been on your skin for a little while.

This warmth spreads across your whole gut area,

The upper abdomen,

The lower belly,

The sides of your waist.

You might imagine this light soaking into your muscles,

Your organs,

All the way down to the deepest parts of your digestive system.

With each in-breath,

More of this gentle warmth gathers around your belly.

With each out-breath,

You might feel a tiny release,

As if your gut is exhaling too,

Letting go of just a little of what it's been holding.

There's nowhere you have to go from here,

Nothing you need to do for anyone else.

This time is just for you,

And for this part of you that works so hard in the background.

You might imagine your gut as a tired,

Loyal worker who's been on shift for far too long.

Always watching,

Always reacting,

Always trying to keep us safe.

As this golden warmth rests over our belly,

It's like our body is gently saying,

We can clock off for a while now.

You've done more than enough today,

You're allowed to rest.

If it feels right,

You could imagine each wave that reaches the shore bringing a fresh wave of comfort to your gut.

And each wave that drifts back out to sea carries away a little of the tension,

The tightness and the leftover stress.

We don't have to force anything to leave,

We're just allowing the waves to decide what they take,

In their own time.

Our only job is to lie here and receive.

From time to time,

We might notice a sensation in the belly,

A gurgle,

A flutter,

A small shift.

We don't need to analyze what it means,

We can just acknowledge it and imagine that warm light meeting it with kindness.

And if the mind wanders away,

That's completely normal,

We can always come back by noticing the breath and then gently picturing that soft glow around the belly again.

Or we can simply rest in the feeling of being held by the bed and we can let the imagery fade into the background.

As we lie here,

Our vagus nerve is still listening to these signals of safety,

The slower breathing,

The sense of being supported,

The warmth around our gut.

All of these are quiet reminders to our system that it's safe enough to ease into rest.

As we continue to rest here,

With our body supported and our belly held in that gentle warmth,

We'll begin to layer in a few simple,

Reassuring phrases.

We don't have to repeat them in our mind,

We don't have to remember them,

We can simply allow them to float past,

Like soft thoughts arriving and fading.

As we move closer to sleep,

These phrases will repeat for a while,

Later on it will just be the gentle background sounds,

Carrying you through the rest of the night.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

It's safe for my belly to soften.

My body knows what to do as I rest.

I don't have to hold everything in my stomach tonight.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.

I'm allowed to let some of this go.

My nervous system can stand down for a while.

I don't have to figure it all out right now.

My only job is to rest.

I've done enough for today.

I'm safe enough in this moment to soften just a little.

My gut is allowed to be exactly as it is tonight.

I can let my body do the work while my mind rests.

It's okay if tonight isn't perfect,

This rest still counts.

I don't have to monitor every sensation in my stomach.

I'm learning to trust that my body is on my side.

With each softer breath,

My system is learning what it feels like to be safe.

Even if I wake in the night,

I can come back to this softness again and again.