If you're awake in the quiet of the night,
Know this,
Nothing is wrong.
The body has its rhythms,
The mind has its tides.
You are safe here,
And you are allowed to rest,
Even without sleep.
So settle however you feel the most comfortable,
On your side or on your back,
And let the kids feel heavier,
Like a warm shawl cradling you.
Feel the bed receive your weight.
We won't chase sleep,
We'll prepare the ground and let it come.
Let's calm the body first.
Inhale through the nose halfway,
Pause.
Inhale again,
A little more to fill the lungs.
Then a long,
Slow exhale through the mouth,
Lips are soft,
Like you're fogging a mirror.
Let's do that together for a few rounds.
Inhale halfway,
Pause.
Inhale fully,
Slow,
Deep exhale through the mouth.
Let the exhale be longer than the inhale.
Inhale halfway,
Pause.
Inhale fully,
Slow,
Deep exhale through the mouth.
Continue this on your own.
With each breath,
The heart rate eases,
And your body receives the message,
It's safer now.
Release this breath,
And without moving,
Let each area of the body unclench and grow heavy and warm.
The feet,
Belly loosens,
Lower back spreads,
Chest quiets,
Shoulders melt,
Arms heavy,
Hands warm,
Neck easy,
Tongue resting,
Jaw unhooked,
The brow is smooth.
If a wave of worry rises,
Acknowledge it once,
And then let the next exhale carry it a little further away.
Now let the breath be low,
Quiet,
And through the nose.
Imagine it as a gentle wave.
On the inhale,
The wave rises.
On the exhale,
It slowly settles.
Feel it in your body,
Ribs widen,
Belly softens,
Then a slow,
Velvety release.
Just aim for a smooth breath rhythm,
Slower,
Softer,
A little longer out.
The night is here to restore you,
Not to harm you.
Let the darkness wrap around you,
Like a shawl woven of silence,
Stars,
And love.
If a thought arrives,
Sharp or spiraling,
Imagine it as a leaf on a gentle stream.
The stream of the night carries it away,
Effortless,
Inevitable.
You are not the noise in your head.
You are the stillness beneath it.
Sense Mother Earth beneath your bed,
Ancient,
Steady,
Wise.
For generations,
She's held the restless and the brave,
And she holds you now.
Let all technique fall away.
Let the words fade like a dream you don't need to hold.
If sleep comes,
Allow it.
If you hover in this twilight space,
That,
Too,
Is rest.
You are safe.
You are whole.
You are being restored by the night.
Good night,
And rest deeply.
