The lights are low,
and the day is finally over.
Let's get you ready for sleep.
Lie down in whatever way feels best, on your back or curled on your
side.
Pull the blanket up to your chin if you want it.
Let your head get properly heavy on the pillow.
You don't need to stay awake for this.
If you fall asleep partway through, that's the whole idea.
The words can keep going without you, quietly, in the background, like someone reading
in the next room while you doze off.
Let your eyes close.
It's been a long day, probably.
Or a strange one.
Either way, it's done now, and there's nothing more you need to get right
tonight.
Breathe in slowly through your nose...
And let it out slowly, even slower than it came in.
Once more.
In...
And out...
and feel yourself sink a little deeper into the bed.
Now let the breath go back to doing its own You thing.
don't need to guide it It anymore.
knows how to breathe you through Let the night.
your body get heavy Start now.
with your feet.
Let them go loose and warm.
Your legs, heavy.
Your hips sinking into the mattress.
Your back and your belly, softening.
Your chest rising and falling, a little slower each time.
Your arms, heavy at your sides.
Your hands open, fingers curled a little.
Your jaw.
Let your teeth come apart.
Your forehead, smooth.
Even the tiny muscles around your eyes, letting go.
Picture the sky outside your window, deep dark blue, with maybe a few stars.
The whole street is going quiet.
Everyone is getting ready to rest, and so can you.
I'm going to say a few kind things now.
You can repeat them in your head, or just let them wash over you.
Both work.
I am safe.
The day is done.
There's nothing left that I need to do tonight.
This bed is holding me, and I can let it.
Whatever happened today, I can let it go for tonight.
If your mind brings up tomorrow, or something from today that's still bugging you,
that's alright.
It'll still be there in the morning.
You can set it down for now.
I am enough, just as I am.
I did my best today.
Even the parts that didn't go well...
I'm allowed to rest.
I don't have to earn my sleep.
Some days your best is a lot.
Some days it's just getting through, and honestly, that counts too.
Nobody gets it all right.
You can let today be good enough.
My body knows how to rest.
My breath is slow...
and easy.
Sleep comes to me...
gently.
My mind is getting quiet...
softer with every breath.
You don't have to try to fall asleep.
Trying usually keeps us up, I've found.
Just lie here, heavy and warm, and let it come when it's ready.
If you wake up later in the night, you can come back to these
words.
I am safe.
I can rest.
Listen to the crickets outside for a while.
Let your thoughts get slower...
and blurrier...
like they're drifting further away,
the way a car radio sounds on a long night drive when you're half
asleep.
You don't need to follow them.
Just let them go by.
I'll keep whispering for a little while longer.
You can stop listening whenever you like.
I am safe...
I am enough...
I can rest now...
Safe...
Enough...
Rest...