Full Nervous System Rest Tonight With Spirit Guide

You do not have to do anything right now.

If you are listening to this,

It is probably because something in you is tired of holding.

Tired of being alert.

Tired of having to be okay.

So,

Let us just start here.

You are here.

I am here.

And for a little while,

Nothing else is required.

My name is Rasa and I am speaking to you softly in this moment,

Not to fix you,

Not to change you,

But just to sit with your nervous system in the dark.

You do not have to be strong here.

You do not have to try.

You do not even have to relax.

You can simply arrive as you are.

This meditation is a gentle invitation into deep rest.

We are going to use a simple and very effective form of relaxation that is inspired by something called autogenic training,

A method that helps the body remember how to shift itself into safety and sleep.

It works not through effort,

But through sensation and repetition,

Letting the muscles and the breath do what they already know how to do.

As we move into this,

There is one simple phrase I would like you to hold somewhere inside you,

Very lightly,

Like a small,

Warm light.

I am allowed to rest.

I am allowed to let go.

You do not have to force these words to feel true.

You can just let them be here,

Gently,

Like a whisper.

Sometimes the body understands before the mind does.

If it feels comfortable,

Let your eyes close or let them soften.

Let your attention begin to drift inward,

Just a little,

As if you are stepping out of the noise of the day and into a quieter room inside yourself.

You are safe to be here.

You are safe to listen.

And for these moments,

You are allowed to rest.

Take a moment and let your body find the position that feels most comfortable for you.

You can shift,

Stretch or adjust anything you need and,

When it feels right,

You can simply let yourself be held by the bed.

Whatever position you have found is already the right one.

Notice how your weight is being held.

The mattress,

The pillows,

The space around you,

All of it is doing the work for you now.

You do not have to keep yourself together.

We are going to use a gentle form of autogenic relaxation.

It is a simple way of letting the body remember how to enter deep rest by inviting a feeling of heaviness into the muscles.

There is nothing you have to do.

You just listen and the body responds on its own.

Begin with your right arm.

Very quietly inside yourself.

My right arm is heavy.

My right arm is heavy.

My right arm is heavy.

You might notice a soft sinking,

A warmth or just a sense of letting go.

Letting go.

Whatever happens is enough.

Now bring your awareness to your left arm.

My left arm is heavy.

My left arm is heavy.

My left arm is heavy.

Feel as if both arms are being gently placed down,

Allowed to rest fully.

Now,

Let both arms be included together.

My arms are heavy.

My arms are heavy.

My arms are heavy.

Feel how they no longer need to hold anything.

Now move to your right leg.

My right leg is heavy.

My right leg is heavy.

My right leg is heavy.

And then your left leg.

My left leg is heavy.

My left leg is heavy.

My left leg is heavy.

Let both legs soften together.

My legs are heavy.

My legs are heavy.

My legs are heavy.

And now very softly your whole body.

My arms and my legs are heavy.

My arms and my legs are heavy.

My arms and my legs are heavy.

Feel as if you are gently sinking into bed,

Being held,

Being supported,

No effort required.

And,

Somewhere inside,

Like a quiet truth,

Let these words be there.

I am allowed to rest.

I am allowed to let go.

You do not have to think about them.

You just let them exist as your body continues to soften.

As your body continues to sink into the bed,

There is a quiet shift in the space around you.

The room feels a little softer.

The air feels a little calmer,

Almost as if something kind has stepped closer.

Your spirit guide is here with you now,

Not in the way that needs to be seen,

Just in the way you feel when you are no longer alone.

You might notice a gentle warmth spreading through your chest,

Or a subtle easing around your shoulders.

You might feel as though a soft,

Steady presence is sitting beside you,

Close enough that you do not have to keep watch anymore.

Your spirit guide is not in a hurry.

They are not waiting for you to do anything.

They are simply here,

Holding the space.

Feel as if a quiet hand is resting near you,

Keeping everything steady,

Keeping everything safe.

Let your breath move slowly in and out,

And feel how the body responds to that sense of being accompanied,

How the muscles soften a little more when they realize they do not have to stay on guard.

And very gently now,

Like something being spoken directly into your nervous system,

These words begin to flow through you.

I am allowed to rest.

I am allowed to let go.

You do not have to repeat them,

You just let them land.

With every breath,

It becomes a little easier to release.

With every exhale,

The weight you have been carrying begins to slip away.

Your spirit guide is here,

Quiet,

Steady and kind.

And you are being held in a way that requires nothing from you at all.

Let yourself gently imagine or simply sense your spirit guide standing just behind you now.

You do not have to see them clearly,

You can just feel that there is someone kind and steady there,

Close enough that their presence feels warm and protective.

In your own way,

Allow yourself to notice your spirit guide taking a small step closer,

Coming into your space,

Standing right behind you as you lie there resting.

And now,

Very slowly,

Imagine or sense two gentle palms being placed softly on your shoulders.

You might feel it as a warmth.

You might feel it as a light pressure.

You might just know it is there.

Let those hands rest on your shoulders,

Steady,

Calm and safe.

Notice what happens in your body the moment they touch you.

Feel how the muscles in your shoulders begin to soften.

Feel how the tightness in your neck starts to release.

As if something you have been holding up for a long time is finally being allowed to drop.

Let yourself sense that warm,

Calming energy flowing from those hands.

Down through your shoulders,

Into your arms,

Across your chest and through your back.

With every slow breath out,

Feel that energy moving deeper,

Loosening,

Unwinding,

Carrying tension away.

And,

Very gently,

Let these words move through you now,

As if your spirit guide is whispering them straight into your nervous system.

I am allowed to rest.

I am allowed to let go.

Feel how your body responds.

Your shoulders sink.

Your arms feel heavier.

Your chest feels softer.

It may even feel as though you are beginning to float just a little.

Still held by the bed beneath you,

But no longer gripping it,

Safe,

Supported,

Free to soften.

Let your spirit guide keep their hands there,

Steady and warm,

As you continue to sink deeper into this feeling of being held.

You do not have to do anything.

You just feel.

You just let go.

As your spirit guide continues to stand behind you,

Their gentle hands resting on your shoulders,

You may begin to notice how everything inside you is slowing down.

The breath,

The thoughts,

The subtle movements in the body.

You do not have to try to sleep.

Sleep begins to come to you on its own,

When the nervous system feels safe enough to let go.

Feel the steady warmth of those hands still there,

Quietly sharing calm with your body.

Every time you breathe out,

It is as if a little more tension is melting away.

The weight you have been carrying through the day begins to dissolve,

Leaving you lighter,

Softer,

Easier.

Let your awareness drift,

Just like a leaf floating on slow water.

There is no direction you need to go,

No place you have to arrive.

You are already exactly where you need to be.

If thoughts come,

You do not have to follow them.

You can let them pass by,

The way clouds move across a dark sky.

Each one fades,

And the space behind it remains.

And through all of this,

Your spirit guide remains with you,

Quietly holding the field of safety.

You might sense their calm becoming your calm,

Their stillness becoming your stillness.

Very gently,

Those words return again,

Not as something to repeat,

But as something that lives inside you now.

I am allowed to rest.

I am allowed to let go.

With every breath,

It becomes easier to believe them.

You might begin to feel as though your body is drifting,

As though you are floating just above the bed,

Completely supported,

Completely safe.

The edges of your body feel soft and distant.

The world feels far away.

There is nothing you need to listen for.

Nothing you need to respond to.

You can let the sound of my voice become part of the background.

Just another gentle rhythm carrying you deeper into rest.

Your spirit guide continues to stand behind you,

Hands still resting on your shoulders,

Keeping everything steady as you drift.

You may feel their presence as a soft glow or a gentle warmth,

Or simply as a deep sense of being protected.

As you move closer to sleep,

The mind grows quieter.

The body grows heavier.

The nervous system finally understands that it does not have to stay alert anymore.

You are not missing anything.

You are not forgetting anything.

Right now,

You are resting in a space where nothing is required of you.

Let the breath slow.

Let the muscles soften.

Let the thoughts fade.

You may not even notice the moment when you fall asleep.

One moment you are here,

Listening,

And the next you are drifting somewhere softer and deeper,

Carried by this feeling of safety.

Your spirit guide remains with you as you sleep,

Gently holding the space around you,

Keeping you calm and protected through the night.

You do not have to stay awake for this.

You can let yourself go.

Your body knows what to do now.

Your breath knows where to go.

There is nothing left to hold.

Nothing left to manage.

I am allowed to rest.

I am allowed to let go.

And,

As those words quietly echo inside you,

Sleep can come naturally,

Easily,

Peacefully,

Into stillness,

Into quiet,

Into deep,

Gentle sleep.

Good night.