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They can sneak into your mind,

With no warning at all,

All those fears.

The movies play within your head,

And pull you away from rest. 

The scary scenes expand and meander and grow,

And soon, your eyes are open,

Your heart is racing,

And sleep has escaped from your body.

PAUSE…

But slow down, dear one,

And know the fears will dissolve,

The anxiety will disappear,

As you bring yourself out of your head,

And into this moment.

Present to what is,

And open to the comforting arms of deep sleep.

So breathe deeply,

Fully into your body,

And ask the universe to hold you,

To protect you and the ones you love,

As you surrender into her embrace.

PAUSE…

Let your attention settle into your breathing.

Aware of the cool air on your nose as you breathe in,

And the warm air on your nose as you breathe out.

In and out,

Over and over again.

Slowing down a little bit more with every breath.

PAUSE…

Become aware of what’s around you.

Listen to the soft noises of the night.

See the objects and people in your space.

Feel the blankets touching your body.

PAUSE…

Bring yourself here,

Into this moment.

Breathing in calm,

Breathing out the fear.

LONG PAUSE…

You are safe here.

Those around you are safe.

And everything is okay.

PAUSE…

So breathe,

And let your body melt deeper into your bed. 

PAUSE…

Relax your feet.

Feel your legs get heavy.

Open your hips.

Soften your belly.

PAUSE…

Expand your chest.

Relax your back.

Release your arms.

PAUSE…

Lower your shoulders.

Release your jaw.

Soften your face.

LONG PAUSE…

Feel a soft, warm energy gently touching the top of your head.

Imagine this energy releasing the thoughts, 

The visions,

The worries,

The fears,

With every breath out.

LONG PAUSE…

Breathe and release.

Breathe and rest.

PAUSE…

Breathe and release,

Breathe and rest. 

LONG PAUSE…

The arms of the night hold you close,

And you fall into her embrace with trust.

Let her carry you safely into the depths of peaceful sleep,

Let her clear you,

And restore you.

PAUSE…

Everything is okay.


Sweet Dreams, Beautiful.



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