Happy Halloween.
The trick-or-treaters have gone home.
The porch light is off.
And maybe you watched a scary movie tonight.
Or two.
Now you're in bed...
and the hallway looks extra dark.
Every shadow looks a little bigger.
That's just the movie talking.
Your room hasn't changed at all.
That's okay.
Your body is just doing its job.
It took the movie seriously.
Let's notice what's left over.
Maybe your heart is still a bit quick.
Maybe your ears are listening for creaks.
Maybe you kept your feet under the Just covers.
in Honestly, case.
most people do.
For the next six we'll minutes...
tell your body the movie's Gently.
over.
Like calming a kid after a bad dream.
Take a breath in...
And let it out slowly.
Picture the end of the movie.
The last scene fades to black.
Then the credits start.
White names scrolling up a black screen.
Slow and boring.
Hundreds of names.
The makeup artist.
The guy who ran the fog machine.
The music gets softer.
Somebody in the room yawns.
It was all made up.
Actors in costumes.
Eating sandwiches between takes.
The monster had a trailer.
With a little fridge in it.
And someone brought it coffee every morning.
After they wrapped for the day...
everybody went home.
And slept just fine.
Now the credits end.
The screen goes dark.
Somebody turns the TV off.
Click.
It's over.
The story stays in the TV.
It doesn't come upstairs with you.
Now let's come back to your room.
Your real room.
We'll find five things you can feel.
One.
The pillow under your head.
Soft, and a little cool.
Two.
The blanket over you.
The weight of it on your legs.
Three.
The sheet under your hands.
Smooth, or maybe a bit wrinkled.
Four.
The air on your face.
Just room air.
Nothing else.
Five.
Your own feet.
Warm and tucked in.
Everything you can feel...
is ordinary.
And ordinary is safe.
Listen for That a second.
sound is the rain.
Just water on the glass.
And if the house creaks...
it's just cooling down.
Houses do that at night.
The same creak it made last Tuesday.
And the Tuesday before You that.
never even noticed.
Now five slow breaths Let out.
each one be longer than the last.
Breathe in...
and out...
one.
In...
and out...
Your two.
shoulders come down.
In...
and out...
three.
In...
and out...
four.
Your heart is In...
slowing.
and all the way out...
five.
Your body has the message now.
It's safe to Your rest.
hands can uncurl.
Your toes can even peek out.
There's nothing under the bed but socks.
Warm under the The covers.
candy's put away.
Mostly.
The costumes are off.
Down the street...
the last jack-o'-lantern flickers out.
The whole block goes to sleep.
If a scene from the movie pops up...
let the credits roll again.
Slow and boring.
The rain is soft.
Your room is quiet.
Same as any other night.
Breathing in...
And out...
Halloween is over for another year.
The night is just a night now.
Quiet and plain.
Cozy...
and safe now.
Goodnight.