Hi,
It's Amy.
Welcome.
Settle into your bed.
However,
It feels most comfortable.
Adjust your pillows.
Notice the blanket.
Feel the gentle support beneath you.
Your body is fully held here.
Notice whatever is present in your body or your mind.
Maybe a thought that keeps returning.
A bit of restlessness.
Tension in your shoulders.
It's completely natural.
There's no need to fix anything.
You're here to simply be.
Now take a slow,
Gentle inhale.
And a soft exhale.
Let your body melt a little deeper into the mattress.
Perhaps roll your shoulders or stretch your arms.
Maybe gently extend your legs.
Whatever movement feels nourishing right now.
There is no right or wrong.
Only what feels supportive.
Allow yourself to trust this space.
Notice the rhythm of your breath,
The subtle comfort beneath you.
Every inhale gently invites ease.
Every exhale releases tension.
You are safe.
You are seen.
And if it feels good,
Maybe shift your focus now to your natural breath.
You can notice its rhythm,
Gentle and effortless.
And perhaps allow your chest,
Abdomen,
And shoulders to soften with each cycle.
Can you feel how the slow,
Tender breathing invites your nervous system to settle?
It's encouraging parasympathetic activation without you needing to do a thing.
Your body will begin to trust this process.
Thoughts soften.
Muscles release.
Your heart slows.
And your mind begins to drift toward stillness.
Gently bring awareness now to your body as a whole.
Begin at your feet and slowly travel up,
Noticing sensations without judgment.
And if it's right for you,
Take one to three tender stretches.
Whether real or imagined.
Legs extending softly,
Flowing gently with the breath.
And if it feels right,
Explore additional gentle movements.
Maybe a child's pose.
Like curling into a little ball.
Or a soft hip opener like happy baby.
Or any stretch your body is craving.
Allow the movements to be elongated and nurturing.
Preparing your body to fall back into sleep effortlessly.
In your mind's eye,
Imagine your sanctuary of rest.
Perhaps it's your bedroom at its calmest.
Or a serene place in nature.
Notice the textures,
Sounds,
And scents that make this space perfectly peaceful and perfectly you.
It could be real or imagined.
Maybe there's someone else there that you care about with you.
Sink into this sanctuary now.
Feel its support.
Safety.
And peace.
Bring your awareness now to the support beneath your head.
And as you gently inhale through the nostrils,
Feel the pillow cradling you.
And as you exhale,
Surrender your head into the soft support,
Letting go of any weight.
Notice the texture of your pillow.
Its temperature.
How it contours to your head.
Inviting comfort.
Exhale,
Releasing tension.
Continue with this breath.
Fully exploring the sensations with each inhale.
Tender exploration of breath.
And shoulders to relax more deeply with each exhale.
And as it's right for you,
Coming back to your natural breath.
Allowing it to breathe and nourish you.
No thinking.
Now I invite you to bring awareness to each part of your body from toes to head.
Sensing heaviness.
And lightness.
As if each area is dissolving tension effortlessly.
Notice sensations.
Heavy.
Both ankles.
Sinking.
Both knees.
Weighted.
Pelvis.
Heavy.
Shoulders.
Rooted.
Sinking.
Like weights.
Throat.
Chin.
Sinking.
Heavy.
Back of head.
Sinking.
Shoulder blades.
Rooted.
Sinking.
Buttocks.
Like weights.
Weighted.
Heels.
Soles of the feet.
Heavy.
Entire body.
Rooted.
Entire body.
Rooted.
Floating.
Effortless.
As you allow yourself to drift at the center of your being with gentle awareness.
Notice any intention or insight that arises without effort.
Of intention to form.
A wish for restful sleep.
Clarity.
Trust that this intention carries itself at a deep,
Effortless level.
Allow these words of comfort and rest to wash over you now.
Without.
I sleep deeply and peacefully.
I release what is no longer needed and cultivate clarity and ease with each breath.
While I sleep.
I trust.
Perhaps you'll visualize a soft,
Comforting light enveloping your entire being.
Feel warmth.
And nurturing energy infusing each cell.
And sense connection to your own inner wisdom and source of safety.
Already knows how to fall back into deep sleep.
