Hi.
The day is done now...
or done enough.
Get comfortable in bed.
Pull the blanket up where you like it.
Turn the pillow to the cool side if you want.
Let your eyes close.
There's nothing left to do tonight.
Listen to the rain for a moment.
It doesn't need anything from you.
Take a slow breath in through your nose...
And let it out through your mouth...
slower it than came in.
In again...
easy.
Out...
long and soft, like a sigh.
One more.
In...
And out...
all the way.
Now let the breath find its own pace.
Each time you breathe out, you sink a little deeper into the bed.
Start with your feet.
The soles...
the heels...
the toes.
Let them go loose under the blanket.
Your ankles.
Your calves...
they can soften now.
They carried you around all day.
Knees.
The backs of the knees.
Thighs...
heavy...
sinking into the mattress.
Your hips.
The low back...
let it spread a little wider on the bed.
Your belly.
Let it rise and fall without holding it in.
Nobody's watching.
Chest...
soft.
The ribs moving slow.
Hands...
fingers curled a little.
Wrists.
Forearms.
arms, Upper heavy by your sides.
Shoulders.
Let them slide away from your ears.
The neck...
the back of the head sinking into the pillow.
Jaw.
Let your teeth part a little.
Tongue resting.
Cheeks.
Eyes, heavy behind the lids.
Forehead...
smooth.
The top of your head.
Now the whole body, from the feet up to the head...
warm...
done for today.
You don't have to stay awake for the rest of this.
If you drift off before the end, that's the point.
If a thought from the day drifts in, let it slide back out.
Like rain running down the glass.
Breathe in...
a little.
And out...
slow and heavy.
The bed is warm.
The room is dark.
You're allowed to let go of today.
You can stop listening to me now...
Just keep sleeping.
The rain will stay a while.