I'm so glad you're here.
You've already done enough for today.
Just being here.
Just letting your body arrive is enough.
You don't need to hold yourself together anymore.
You don't need to make sense of anything.
Nothing needs your effort right now.
If it feels helpful,
You might begin by noticing the simple fact of your body being supported.
The weight of you being held by the bed,
The couch,
The floor beneath you.
You don't need to change anything about how you're lying.
There's no right position.
However your body has landed is exactly fine.
You might notice places where you're still holding on.
Your jaw,
Your shoulders,
Your belly.
Soften your belly.
And without trying to release them,
Just letting yourself stop holding for a moment.
There's nothing you need to do to make sleep happen.
Your body already knows how to rest.
It's been practicing this your whole life.
If your mind is still moving,
That's okay.
If thoughts come and go,
You don't need to follow them.
You can let them pass by the way you might notice a sound in the distance and then let it fade.
For now,
See if you can feel the gentle rise and fall of your breath.
Not changing it.
Not guiding it.
Just notice that it's happening.
All on its own.
Find your sweet breath.
The breath that's like a baby.
Sweet and soft.
With every exhale,
Your breath and your body can soften just a little more.
Not all at once.
Just enough.
You're allowed to let the day be over.
You're allowed to stop monitoring yourself.
You're allowed to rest.
Even if things feel unfinished.
If you fall asleep while you're listening,
That's perfect.
If you drift in and out,
That's perfect too.
Nothing is required of you.
I'm here with you.
You can let go at your own pace and you can rest whenever you're ready.
You don't need to do anything to settle in.
Your body is already finding its way.
You might notice that the places that were holding earlier are beginning to soften on their own.
Not because you told them to,
But because they don't need to stay alert anymore.
If it feels natural,
You could bring your attention to the points where your body meets the surface beneath you.
The back of the head,
Your shoulders,
The backs of your legs.
Each place that's supported can be allowed to rest.
Each place that's resting can be allowed to grow a little heavier.
There is no need to check in on yourself.
No need to monitor whether this is working.
Your body knows exactly what to do when it's given time and permission.
You might notice the breath again,
The gentle movement in the chest,
In the belly.
Nothing to guide.
Nothing to fix.
Just the quiet rhythm of breathing happening without your effort.
With every exhale,
You can imagine the body releasing just a little more weight.
Not all at once.
Just enough to feel the difference.
If thoughts come in,
Plans,
Memories,
Fragments of the day,
You don't need to push them away.
Just let them pass through like clouds moving across the sky.
Without needing your attention.
There's nothing you're forgetting.
Nothing you need to remember right now.
Everything important can wait until tomorrow.
The only thing that matters is that your body is safe,
Supported,
And allowed to rest.
You don't need to stay awake for this.
You don't need to follow along.
When sleep comes,
Let her take you completely.
And if you're still here,
That's okay too.
There's nowhere you need to go.
Nothing you need to become.
Just this moment.
Slowly unwinding.
You don't need to check where you are.
There's nowhere you need to get to.
Your body is already settling in its own way.
You might notice a feeling of heaviness beginning to spread.
A comfortable weight on your back.
Like your body is being gently drawn downward.
There's no need to hold yourself up anymore.
No need to stay alert.
Nothing here requires your attention.
They don't need to do anything.
They don't need to be positioned in any certain way.
Your legs can simply rest.
Exactly as they are.
You might notice your soft belly.
The natural rise and fall of your belly with your breath.
No effort.
No control.
Just a gentle movement happening all on its own.
If the mind drifts off,
That's welcome here.
If awareness fades in and out,
That's welcome too.
You can let your attention loosen its grip.
You may notice your chest,
Shoulders releasing the space around your heart softening.
As though the body knows it's safe to open,
Safe to rest.
If you're still listening,
You can simply let the sound carry you.
You don't need to follow my words.
You don't need to stay awake.
Sleep doesn't need an invitation.
It comes when the body is ready.
And your body has everything it needs right now.
You're allowed to disappear and to rest.
You're allowed to let the edges blur.
Nothing needs to be held together anymore.
If you fall asleep here,
That's perfect.
If you drift in and out,
That's perfect too.
You're exactly where you need to be.
This is where I say goodnight to you,
Sweet soul.
