So Let’s Begin…
RELEASE THE WEIGHT OF OVERTHINKING: A SLEEP MEDITATION FOR CALM SCRIPT
Soften into your bed, my love.
Let your body begin to unwind
As the night calls you to rest.
PAUSE
Take a slow, deep breath in,
And let your exhale spill out fully,
Carrying away the noise of the day.
PAUSE
The mind can feel so heavy at times,
Spinning stories,
Replaying conversations,
Planning and worrying.
It can feel as though it never stops.
PAUSE
But tonight, you don’t have to carry all of that.
In this moment, you can set it down.
PAUSE
Bring your attention to your breath.
Feel the air enter through your nose,
Cool and clean.
PAUSE
Feel it travel down into your belly,
Expanding you gently.
Then follow it out,
As it releases with ease.
PAUSE
Stay with this rhythm.
In and out.
Slow and calm.
Natural and effortless.
PAUSE
With every exhale,
Imagine the thoughts loosening their grip.
Like pages of a book closing.
Like clouds drifting out of the sky.
They are still there,
But no longer pressing against you.
PAUSE
Allow your body to sink deeper into your bed.
Feel the mattress supporting you.
Feel the covers holding you close.
PAUSE
Everything that you’ve been carrying, can wait.
LONG PAUSE
Notice the weight in your shoulders,
Softening.
Notice the tightness in your chest,
Easing.
Notice the muscles of your face,
Letting go.
LONG PAUSE
Just simply feel your way to calm.
LONG PAUSE
Let your mind rest,
Just as your body rests.
Each thought that arrives
Can float past like a leaf on water.
Drifting, moving, fading away.
Just let them pass.
PAUSE
Come back, again and again,
To this breath.
PAUSE
This inhale.
This exhale.
PAUSE
The weight of overthinking
Lifts with each exhale.
Your mind grows lighter,
Your heart grows calmer,
Your body grows softer.
PAUSE
Feel yourself arriving here,
In this moment,
Deeply at ease.
PAUSE
Let the rhythm of your breath
Guide you into the gentleness of sleep.
Where stillness meets you.
Where peace embraces you.
Where dreams softly carry you away.
PAUSE
Sweet Dreams, Beautiful.
