Let's start by settling into a super comfortable position.
Take your time and allow your body to be fully supported by the surface beneath you.
Remember that there's nowhere else you need to be and nothing else that you need to be doing right now.
Close your eyes and take a slow deep breath in through your nose and exhale softly through your mouth.
One more time like that,
Taking a slow deep breath in and exhaling to release.
And just make sure that you're feeling comfortable.
If you feel any tension,
If you want to move,
Do that now and then settle in.
Let your breath return to a natural easy rhythm.
And notice the weight of your body and notice if you're holding on to any of it.
And with your next exhale allow yourself to let it go.
Feel how gravity is holding you and the bed is supporting you without effort.
There's nothing you need to do,
There's nothing you need to hold on to.
Right now your day is over and it's time to rest.
And with every exhale imagine releasing the events and happenings of the day.
Maybe there's a conversation you've been replaying in your head,
Maybe there's a task that you couldn't finish,
Maybe there were moments of tension.
Those things don't need your attention right now.
Right now your day is over and it's time to rest.
There's literally nothing you have to be doing.
Slowly bring awareness to your forehead and your eyes.
Let the muscles of your face soften.
Feel everything smooth out.
Unclench your jaw.
Allow your tongue to rest easily in your mouth.
Allow your shoulders to drop away from your ears.
Feel the heaviness of your upper body and your arms.
If you like,
You can repeat the mantra,
My day is over and it's time to rest.
My day is over and it's time to rest.
At any point during this meditation,
If you feel like your mind starts to wander,
If you feel like you're getting distracted or caught up in things that happened today or things that are going to happen tomorrow,
Come back to the mantra and repeat it in your head,
My day is over and it's time to rest.
Now slowly move your attention down through your body.
Feel your chest rise and fall with every breath.
Allow your belly to soften on your next exhale.
You don't need to hold on to anything.
Feel the weight of your hips,
Your legs,
Your feet.
Every part of your body,
You can let it go.
There's nothing left to manage,
Fix,
Or plan.
If thoughts come up,
That's okay.
Just acknowledge them and return to your mantra,
My day is over and it's time to rest.
Everything that needed to happen today has already happened.
Everything you did today was enough.
Thoughts about tomorrow,
Planning,
To-do lists,
Everything can wait.
My day is over and it's time to rest.
And rest is not something you need to earn.
It's a natural part of our rhythm and it's time to enter it now.
My day is over and it's time to rest.
Continue to take slow deep breaths and continue to repeat the mantra as you need it.
My day is over and it's time to rest.
And as you feel yourself relax further into your bed,
As you feel the weight lift from your body,
As you feel yourself drift towards sleep,
Let the words fade into the background and allow yourself to rest.
Good night.
