For the next few moments,
We're simply going to breathe.
And be here and now.
Inhaling slowly from the nose.
Exhaling slowly from the mouth.
There is nowhere for you to go.
There is nothing for you to do.
Our only job is to create the environment in which your body would like to rest.
And then sleep is the side effect.
So there's no need to force.
There's no need to try.
There's no need to think.
Your only job is to sense.
To feel this moment.
To allow gravity to hold you.
Allow your body to let go.
Inhaling through the nose.
Exhaling slowly from the mouth.
Feeling the weight of gravity,
Feeling the temperature of your room on your face,
Now you're going to wiggle your pinkies.
Your ring finger.
Your middle finger.
Your index finger.
And your thumb.
Now you're going to make a fist with both of your hands,
Squeezing tightly,
Inhaling from the nose,
And as you exhale from your mouth,
You're going to release.
Sensing your blood flowing.
Sensing your aliveness.
Your peace and your calm.
And now we're going to wiggle our toes.
Squeezing both of your feet.
Taking an inhale from the nose.
And now letting go as you exhale from your mouth.
Reminding yourself that there is nowhere to go.
There is nowhere to be and there is nothing to do.
The most productive.
The most healthy.
And the best decision you can make is to simply fall asleep.
It is safe to fall asleep.
Inhaling through the nose.
Exhaling slowly from your mouth.
Releasing all of the tension from your forehead.
From your cheeks.
From your jaw.
Feeling at ease in this moment.
Noticing how your body breathes you.
Noticing how effortless this can all be.
You don't need to force things in your life.
You don't need to force sleep.
You can simply be.
Safe to relax and let go.
Releasing the tension from your neck.
From your shoulders.
And from your back.
Allowing the breath to come in.
And now.
.
.
Nothing has gone wrong here.
Sometimes our bodies wake us up when we're asleep.
And we can fall back asleep easily.
It's quite alright.
Tell yourself it's quite alright.
Nothing has gone wrong here.
Releasing all the tension from your belly,
From your lower back.
From your hips.
Allowing your belly to rise and fall with your breaths.
Allowing your bed to hold you.
Feeling all of the tension in your body simply melt and drift away.
Trusting that tonight you will get all of the sleep that you need.
You There's nothing to worry about.
Nothing has gone wrong here.
Allowing the tension in your thighs.
And your calves and on your knees.
To melt away.
Envisioning yourself floating.
Light.
Carefree.
And save.
Without a care,
Without a worry.
Trusting that all is well here.
Falling asleep easily.
And allowing your body to take it from here.
