Let's go down slowly tonight.
All the way down.
For the next six minutes...
every breath will take you a little lower.
That's all we're doing.
First, just notice your You've weight.
been carrying it all Up day.
stairs.
Out of the car.
Now the bed is carrying Feel it.
how much of you there From is.
the back of your all head...
the way to your heels.
You're heavier than you thought.
That's good.
Heavy is where sleep lives.
The room is There's dark.
only a low The hum.
fridge, maybe.
Or the heater.
Let that hum be the floor under everything.
If you're on your side, that's On fine.
your back, that's fine Whatever too.
lets you stop adjusting.
Let your eyes close.
Let your face go blank.
Nobody's watching it now.
While you the sink...
day can go the other way.
Picture it floating up.
Off your chest.
Up toward the ceiling.
The emails.
The thing you forgot at the store.
The TV still going in your head.
Light things.
They rise easily.
Heavier things The too.
worry about The money.
one about somebody you They love.
float just as well.
Give them a moment.
Let them bump softly against the And ceiling.
stay there.
Out of reach.
You don't have to watch them.
Just know they're up there...
and you're down The here.
space between you keeps growing.
Now we'll breathe One down.
level at a time.
Start in your chest.
Breathe in slowly...
and feel your ribs open.
and Breathe out...
let your chest sink into the bed.
Now a little lower.
Breathe into your belly.
Let it rise like bread dough.
And out...
belly soft...
dropping lower.
Lower still.
Breathe down into your hips.
As if the air could reach that far.
And out...
your hips settle deeper into the mattress.
Now your legs.
Let the next breath travel down your thighs...
past your knees.
And out...
your legs go still.
Like they've been poured into the sheets.
And now your feet.
Breathe in...
all the way down to your heels.
And out...
through the soles of your Let's feet.
do the whole way once One more.
long breath in...
from your chest to your feet.
And one long breath out...
sinking everywhere at once.
Every part of you is lower now.
Deeper in the bed.
Picture feather dropping from the ceiling.
It rocks from side to side.
Slower than you'd think.
That's how you're going down.
No rush at all.
Just a little lower with every breath.
Now let the breath do what it wants.
Underneath the breath...
there's a stillness.
It's always been there.
Like the bottom of a deep lake.
The surface can ripple.
Down here, nothing moves.
You can rest right there.
On the soft, dark bottom.
The water above is quiet.
The light up there is far away.
It doesn't need you.
If a thought drifts down to you...
let it float back up.
It's lighter than you.
Still...
And deeper...
Nothing left to do tonight.
You don't even have to try to sleep.
You're already most of the way there.
Just the hum of the room.
And your slow breath.
Deep...
still.
Goodnight.