Lie down,
Let your body take the shape it wants to take tonight.
There's no correct position,
Only the position where effort can stop.
Notice the weight of your body,
The real physical weight.
You don't need to imagine anything,
Just feel what is already here.
The bed beneath you,
The surface holding you.
Gravity doing its job,
You're supported.
Now notice your breath,
How it flows in and out of your body.
Breathing happens whether you think about it or not,
And that's important because it means that something in you already knows how to take care of things without your mind getting involved.
If your thoughts are circling right now,
You're not failing this meditation.
It is a tired mind doing what it has learned to do.
Your thoughts are not trying to sabotage your sleep,
They're trying to make sure that nothing important is missed.
So instead of fighting it,
You acknowledge it.
You take your thoughts and you silently say,
I see you.
You've done enough for today,
Thank you.
Now,
Everything that happened today has already happened.
Nothing you think about now can change it.
And everything that belongs to tomorrow is not accessible tonight.
Your mind cannot solve tomorrow at night.
There's no price for staying awake.
Notice the tension that comes from trying to finish the day mentally.
Take a deep breath in,
And with your exhale,
Let it go.
Now,
The day is done,
Whether you refuel it or not.
Bring your attention to your body again.
Feel your face,
The tiny muscles around your eyes,
Your forehead.
Let them loosen.
Your eyes do not need to watch anymore.
Your jaw,
Your tongue,
Let your tongue rest heavily in your mouth.
It's a signal to the nervous system that the threat has passed.
And your shoulders,
They've been carrying invisible weight.
You can put it down now.
There's nowhere you need to go tonight.
If any thought appears,
Do not follow it.
Don't analyze it.
Just notice it like a sound in the distance.
It can exist without you engaging.
Once solved your life by overthinking it at night,
Your best clarity has always come after rest.
Sleep is intelligence.
And your body,
You're indoors.
You're lying down.
You're not required.
Nothing is expected from you.
Let your breathing slowly calm down.
No effort.
Longer exhales will come on their own.
And if your mind says,
But what about this one thing?
Then you answer calmly.
Tomorrow has room for it,
Not now.
And feel the heaviness returning to your limbs.
Your arms sinking.
Your legs becoming warm and heavy.
It's not something you do.
It's something you allow.
You're not even trying to fall asleep.
Trying keeps the mind awake.
You're allowing the conditions where sleep happens on its own.
Just like breathing.
There's nothing unfinished about you.
Nothing wrong with this moment.
Nothing missing.
Your awareness can get smaller now.
You don't need to hold the whole world.
Just this breath,
This body,
And this bed.
Thoughts may drift in and out,
And that's okay.
You do not need a silent mind to sleep.
You only need a non-engaged one.
Let thoughts pass like background noise.
You're no longer participating.
And if sleep comes,
Then let it come.
And if it takes time,
That's fine too.
Your body's already restoring itself.
There's nothing else you need to do tonight.
Nothing to understand.
Nothing to prepare.
You're allowed to disappear and to rest.
And you will come back.
And for now,
You can let go.
