Welcome to this gentle journey into rest.
Tonight,
You don't need to do anything,
Nothing to strive for,
Nothing to hold onto.
Just allow yourself to be here in this moment,
Surrendering to the night.
Find a comfortable position,
Whether you're lying down in bed or resting somewhere soft.
Let your body settle,
Let it feel supported by whatever is beneath you.
The mattress,
The pillow,
The blanket,
All holding you gently is wrapping you in its embrace.
Take a deep breath in,
Filling your lungs with calm as you exhale,
Let your shoulders soften,
Let your jaw loosen,
Let any tightness in your face begin to melt away.
There's no rush here,
No need to force anything,
Just breathe at your own pace,
Noticing how each breath feels a little slower,
A little deeper,
A little softer than the one before.
Imagine now that the day is slipping away,
Like a river flowing gently downstream,
Carrying with it everything you've carried today,
Every thought,
Every worry,
Every task,
All drifting away.
Take them,
To cradle them for you,
So you can rest.
Let's begin by bringing your attention to your feet,
Those hard working feet that have carried you through the day.
Notice them now,
Feel the soles of your feet,
The toes,
The arches.
Imagine a soft,
Warm wave of relaxation washing over them,
Starting at the tips of your toes,
Moving slowly up through each toe,
Across the top of your feet,
And around your ankles.
This warm wave feels like a gentle tide,
Soothing,
Softening,
Releasing any tension that might be hiding there.
Your feet feel heavy now,
Sinking into the surface beneath you,
Completely at ease,
Completely surrendered to the night.
And now let that warm wave of relaxation begin to rise,
Moving up to your calves,
Your shins.
Feel it wrapping around your lower legs,
Like a soft blanket of calm.
Any tightness,
Any restlessness,
It's melting away,
Dissolving into the night.
Your calves feel loose,
Heavy,
Peaceful,
As if they're sinking deeper into rest.
The wave continues,
Traveling up to your knees,
Softening the backs of your knees,
The sides,
Letting them relax completely.
There's nothing for them to do now.
And up it flows,
Into your thighs,
Those strong muscles that have supported you all day.
Feel the warmth spreading through your thighs,
Softening every fiber,
Every inch.
Your legs feel so heavy,
So calm,
So perfectly at peace,
Surrendered to the night.
Stiffness,
It's easing away,
Melting.
And now the wave moves up to your chest,
Your upper back,
Your shoulders.
Feel your chest open with each breath,
Spacious,
Free.
Your heart slows,
It's rhythm steady,
Calm,
Like the quiet pulse of the night.
Your shoulders,
Those shoulders that carry so much,
They're softening now,
Dropping down,
Away from your ears.
The warmth flows over them,
Down your upper arms,
Releasing,
Relaxing.
Your shoulders feel light,
Unburdened,
Surrendered.
The wave continues,
Down your arms,
Into your elbows,
Your forearms.
Feel it washing through,
Softening every muscle,
Every joint,
Down to your hands,
Your fingers.
Imagine your hands opening gently,
Palms resting,
Fingers curling naturally.
Any tension in your hands,
Any gripping from the day,
It's drifting away.
Your arms,
Your hands,
They're heavy,
Peaceful,
Sinking into stillness,
Surrendered to the night.
Now let your awareness rise to your neck,
That tender place that holds so much.
Feel the warmth wrapping around your neck,
Softening the back,
The sides,
The throat.
Any tightness here,
It's melting,
Dissolving.
Your neck feels long,
Loose,
Perfectly at ease,
And up the wave flows,
Into your jaw,
Your cheeks,
Your mouth.
Let your jaw soften,
Your lips part slightly,
Your tongue rests gently in your mouth.
To hold,
Just let it all go.
Feel the warmth spread across your face,
Your eyes,
Your forehead.
Your eyes feel heavy,
So heavy,
As if they're ready to close,
Or perhaps they already have.
Like a still pond under the moonlight,
Surrendered to the night,
Lingering,
They're softening,
Fading.
Picture yourself now,
Lying under a canopy of stars,
A deep,
Velvety sky stretching out above you.
Each star twinkling softly,
A tiny light of calm,
Of rest.
The air around you is cool though,
Brushing against your skin like a lullaby.
You're safe here,
Held here in the arms of the night.
There's nothing to do,
Nowhere to be,
Just this moment,
This quiet,
This surrender.
With every breath you sink deeper into this peace.
Your body feels weightless now,
As if it's floating,
Cradled by the darkness.
Your mind feels quiet,
Spacious,
Free.
Every inhale brings calm,
Every exhale releases you further into rest,
Into sleep.
And as you drift,
Know that the night will carry you through this moment into dreams,
Or into the deepest,
Most restorative sleep.
You don't need to try,
You don't need to do anything.
Just let go,
Let the night take you,
Let yourself surrender fully,
Completely to the night.
If you're still awake,
Feel your breath,
Soft,
Slow,
Guiding you deeper.
If you're drifting,
Let yourself go.
The night is here,
Always here,
To hold you,
To keep you,
As you rest,
As you sleep.
