Let yourself get comfortable now,
Lying down,
Covered up,
Whatever feels good for your body.
This time is just for you,
No demands,
No pressure,
You have done enough for today.
Take a deep breath in through your nose and let it out slowly through your mouth.
Let's do that again,
Inhale deeply and exhale gently.
One more time,
Even slower now,
Inhale and sigh it out.
Let your breath return to its natural pace,
Nothing to force,
Nothing to fix,
Just the gentle rhythm of your breathing,
Like a calm tide moving in and out.
As you breathe,
Imagine the weight of the day,
The long to-do list,
The worries,
The invisible things you've been carrying softly sliding off your shoulders.
As if you were setting down a heavy backpack,
You can let it rest beside you,
It doesn't need to come to sleep with you.
Tonight it's okay to pause it all,
You are allowed to stop holding everything together,
You've held enough,
Now you get to rest.
Picture yourself in a quiet natural place,
Maybe a forest at dusk,
Or a meadow under a soft blue sky,
Or beside a slow moving river.
Wherever you land,
Let it be somewhere peaceful,
Somewhere safe.
Notice the ground beneath you in this place,
Soft moss,
Cool grass,
Warm sand,
Whatever feels comforting.
This earth is here to hold you.
Feel the air on your skin,
It's gentle and calm,
You are safe here.
You are allowed to breathe,
To slow down,
To feel.
Begin to sense your body again,
Starting at the top of your head and slowly moving down.
Let your forehead soften,
Your jaw unclench,
Let your eyes grow heavy and still.
Feel your neck and shoulders drop a little more.
You don't need to carry anything in this moment,
You don't need to be strong.
Let your arms rest,
Your hands become warm and still,
You are safe,
You are allowed to be held.
Let your chest relax,
Feel your breath move gently through you,
And as it does,
Imagine it sweeping through the tight corners of your day,
Clearing them out,
One by one.
Now your belly,
Let it rise and fall with ease,
No tension,
No holding in,
Just softness.
Feel your back,
Hips and legs grow heavier,
Sinking into comfort,
Like stones finding their way to the bottom of a riverbed.
Imagine the sky above you,
Open and endless,
No edges,
No limits.
It holds everything and still,
It is never too full.
Let the sky take what you have been carrying.
Let your thoughts become softer,
Like leaves floating on water.
They may drift in and drift out again,
That's okay.
You don't have to chase or hold them,
Just let them move.
Feel your whole body now,
Supported,
Grounded and still,
Wrapped in quiet.
There's nothing you need to do,
Right now you are simply here.
Let this be your place to rest,
A space where it's okay to stop,
To breathe and to let go.
Let sleep come to you gently,
Like a soft wave rolling over the shore,
No effort,
No push.
You are safe,
You are loved,
You are not alone.
Rest now,
Let the night carry you,
You have done enough.
Now it's time to sleep.
