Hi there,
I'm so glad you're here,
Right where you are.
Take a few moments to make yourself completely comfortable.
Maybe give your pillows a little extra fluff,
Or pull the blanket right up to your chin.
Whatever makes you feel tucked in and safe.
And then just take a second to really feel the bed beneath you.
This practice isn't about forcing sleep to happen,
But rather creating a soft,
Welcoming space for it to arrive.
We're simply giving your busy mind permission to set down the heavy mental backpack it's been carrying all day.
So your body can finally remember how to rest.
Before we let go of the day,
Let's just find one tiny,
Quiet moment together.
Notice the air.
Just the simple,
Cool touch of it,
Right at the edge of your nostrils as you breathe in.
And that soft,
Warm sigh as you breathe out.
You don't have to change your breath,
You're just noticing it.
Like a quiet hum in the background.
Feel how heavy your head is.
Just let the pillow take all that weight.
You've carried it all day,
Now it's the pillow's turn.
Your mind has been so busy today.
It's been looking out for you,
Planning and remembering.
But it can take a rest now.
Imagine a soft,
Woven basket sitting nearby.
It's lined with something cozy,
Maybe old linen or soft wool.
It's a safe place to keep your thoughts until tomorrow.
Think of one thing that's still on in your brain.
Maybe a project,
Or a worry.
Imagine gently folding it up,
Like a piece of soft fabric.
And placing it in the basket.
End any conversations from today.
The things you said,
Or wish you'd said.
Just let them settle into the basket too.
They don't need to be solved tonight.
Everything on your to-do list,
Just lay it right on top.
It's all tucked away.
The basket is full,
And you are officially off-duty.
You've done enough for today.
Now that the basket is holding the day for you,
Feel how light your chest is.
Imagine a soft,
Warm glow.
Like the light from a candle,
Or the afternoon sun.
Starting at your toes.
As the soft glow touches your toes,
They just relax.
Let the glow move up to your ankles,
Your calves,
Your knees.
It feels like a warm hug for your tired muscles.
Let that warmth spread into your hips.
Feel them sink deep,
Deep into the mattress.
Your back softens.
Your shoulders finally,
Finally drop away from your ears.
Your arms feel heavy.
Like they're made of sand.
Your hands are still.
Your jaw softens.
Even the tiny muscles around your eyes are letting go.
You're just melting.
There's nowhere you need to be.
There's nothing you need to fix.
You are just a person breathing in the dark.
Ready for a good,
Deep rest.
The day is behind you.
Sleep is right here.
I'll stay with you for a little longer as the music fades.
Rest well.
Sleep now.
Thank you.
