You are allowed to rest.
Find a comfortable place in bed or somewhere quiet.
Let your breath slow down on purpose,
Like you're slowly dimming a light.
If it feels good to you,
Add a little movement.
Roll your shoulders back and down.
Soften your jaw.
Relax your tongue from the roof of your mouth.
Let your forehead smooth.
Inhale,
And reach your arms overhead for a soft stretch.
Exhale,
And let them float down.
Gently turn your head side to side,
Like you're saying no to tension.
If you're lying down,
Bring your knees into your chest and rock a little,
Just enough to massage your lower back.
Set your feet down and let your whole body sink.
Breathe in through your nose.
Exhale,
Out of your mouth with a quiet sigh.
Again,
Inhale space,
Exhale softness.
You don't have to hold the day anymore.
You don't have to replay the moments or pre-play tomorrow.
Right now is for rest.
Right now is for peace.
Imagine placing the day on the shelf.
Everything that belongs to daytime you,
The to-dos,
The decisions,
The conversations,
Thank it for what it taught you,
But let it stay on that shelf until tomorrow morning.
Repeat after me.
I have done enough for today.
I am allowed to rest.
I am safe to slow down.
Let your breath become easy and unforced.
With every breath,
Your body gets heavier,
Your mind grows quieter,
And your heart feels lighter.
Bring a slow glow to your chest,
Warm,
Calm,
Reassuring.
This is your peace.
Let it spread through your shoulders,
Your arms,
Your hands,
Through your ribs,
Your hips,
Your legs,
Your feet,
Like a blanket of calm wrapping you completely.
Repeat after me silently or aloud.
I am safe.
I am allowed to rest.
I let go of what I can't control.
My body knows how to relax.
My mind can grow quiet.
Everything is working for my greatest good.
I trust my intuition.
I am protected.
I feel gratitude for this day.
I am worthy of deep,
Healing sleep.
I am at peace.
If thoughts drift in,
That's okay.
Imagine them as clouds passing across a night sky.
You noticed them,
And then they're gone.
You don't have to chase them.
Now bring to mind one thing you're grateful for from today.
Something small,
Something kind.
Feel how gratitude softens the edges and brightens the quiet.
Let it multiply,
The people who care for you,
The opportunities you can see,
And the ones arriving quietly,
The strength you found in hard times,
And the growth you're living into.
If your body wants one last release,
I want you to inhale and gently point your toes.
Exhale,
Let everything drop and melt.
Feel the mattress hold you.
Feel the night hold you.
Exhale,
Feel you holding you.
Repeat after me,
Quietly or aloud.
My breath is calm.
My heart is calm.
My room is calm.
My night is calm.
Peace is here with me.
Peace is within me.
I welcome deep,
Nourishing sleep.
Now imagine you're tomorrow receiving this version of you,
Rested,
Clear,
Grounded.
You don't have to plan it.
You only have to trust that the rest that you're about to have is preparing you for tomorrow.
Repeat after me,
Quietly or aloud.
I have done enough.
I am enough.
I am held.
I am at peace.
Let your breath become quiet and natural.
Let your body grow heavy and comfortable.
Let your mind drift toward the soft edge of sleep.
