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Settle yourself into comfort,

And invite your body to relax.

PAUSE…

Let your eyes close with the heaviness of the day.

Let your cheeks soften.

Drop your tongue from the roof of your mouth. 

And feel your whole face soften and relax. 

PAUSE…

Lower your shoulders,

And open your chest. 

Let your arms and legs get heavy,

And melt deeper into your bed. 

Breathe…

PAUSE…

There are millions of little things,

That create who you are,

And the life you get the live. 

PAUSE…

So rest deeply tonight,

As you let them kiss you,

Like little bubbles of air rising to the surface,

As you float at the top of the water.

LONG PAUSE…

Let gratitude rise within you,

For your breath,

Your incredible body,

Your beautiful mind.

PAUSE…

Feel gratitude for the water you drink,

The food you eat,

And the ease with which you get both.

PAUSE…

Breathe in gratitude for relationships you have,

The people who color your life,

The joy and challenges they’ve created for you.

PAUSE…

Feel the bubbles of gratitude for the bed beneath you,

The blankets covering you,

The pillow beneath your head.

LONG PAUSE…

Ride the soothing waves of your breath.

In and out,

In and out.

Relaxing,

Releasing. 

LONG PAUSE…

The bubbles of gratitude refresh you,

And make you float.

They are endless.

PAUSE…

Thank you for the feel of the earth beneath my feet. 

Thank you for the songs of the birds.

Thank you for the kiss of the wind. 

LONG PAUSE…

Thank you for the laughter that ignites my soul.

Thank you for the tears.

Thank you for the conversations that shift my world. 

LONG PAUSE…

One by one, 

You feel them float up,

And tickle your skin.

One by one, 

They fill you with love,

And tremendous peace.

One by one,

They create your world.

Joyful.

Blessed.

Full.

Sweet Dreams, Beautiful.

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So close your eyes,

Giving them a tight squeeze for just a few seconds,

And then release the tension,

And feel the heaviness of your eyes settle into your face.

It’s okay to close your eyes, my love,

You are safe here.

PAUSE...

Breathe…

And see if you can imagine each part of your body melting into your bed,

Like drops of rain merging with the ocean,

Becoming one with your bed.

Imagine your face relaxing,

Your shoulders dropping,

Your arms and hands heavily falling into your bed.

Imagine your chest softening,

Your stomach releasing,

Your hips and legs and feet melting into the ocean of your bed.

Breathe…

PAUSE…

I know you’ve been shaken, my love,

Made to feel unsafe,

Made to feel like the armor of protection around you has dissolved.

Maybe your heart feels exposed,

Maybe your body or your space feels vulnerable.  

It’s okay to feel it all, beautiful. 

But here, in this moment,

You are safe. 

And it’s time to relax into the protective arms of sleep.

PAUSE…

So breathe it all out,

All those swirling thoughts,

Those what if’s,

Those anxieties.

And find the safety of this present moment.

PAUSE…

Be here.

And feel the warm, comforting arms of sleep wrap themselves around you,

Like a soft blanket,

Full of tenderness,

Full of love,

Full of safety.

Breathe…

And let yourself fall deeper into her arms.

PAUSE…

Feel those gentle arms of sleep around you,

As you envision a big bubble forming around you,

Around your bed,

Around your home,

Around your community.

PAUSE…

This bubble is strong, 

And keeps out anyone or anything that is causing you fear. 

Breathe in deep, 

And feel the weight of your worries release as you breathe out.

PAUSE…

Now imagine the people you love the most, coming calmly and gently into your bubble.

Entering your safe space one by one, 

And fortifying it with their love.

Feel their love enhance your bubble of safety,

And ease you deeper into sleep.

PAUSE…

Relax, my love,

And let that bubble keep out the thoughts,

Keep out the worries,

Keep out the emotions,

And keep you here,

In this moment,

Protected,

Loved,

Safe.

PAUSE…

Let go, 

And sink deeper into sleep.

Let go,

And melt into the safety of this moment,

The protection of this bubble,

The love of your people,

And the safety of deep sleep.

Sweet Dreams, Beautiful.

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So breathe fully, dear one,

And settle yourself deeply into your bed.

Invite your attention to come inside,

Away from the streaming thoughts in your head,

And onto your body. 

Listen to the soft noises of the night around you.

Feel the smooth ocean of sheets or blankets as they touch your skin.

Feel the motions of your breathing,

The rising and falling of your belly as the air flows in and out of your nose. 

Let your senses bring you here,

Into this moment,

Ready to slow dance with the night. 

PAUSE…

Let your eyes get heavy,

Your cheeks soften,

Your face relax.

PAUSE…

Lower your shoulders,

Soften your chest,

And let your arms and hands grow heavy, 

And release.

PAUSE…

Feel your stomach soften,

Your hips and thighs relax,

And your legs melt deeper into your bed. 

PAUSE…

Now feel the light blue glow of energy hovering over the base of your spine.

Feel the warmth of its healing spread across your lower back,

Slowly, 

Like a soft cloud expanding and covering you here.  

Breathe in deep,

And notice its blue energy melting deeply into your skin,

Your muscles, 

And your bones,

Relaxing you,

Releasing the tightness,

Dissolving the pain. 

Breathe,

And feel the glowing warmth of healing.

LONG PAUSE…

Now feel as the soft blue glow travels up your spine,

Slowly covering the middle of your back,

Spreading its warm, blue energy wide,

All the way around to your sides,

Deeply relaxing your muscles, 

Healing your spine,

And releasing your pain. 

LONG PAUSE…

Now feel the warmth of this healing blue energy rise into your upper back, 

Spreading its soothing energy across the beautiful landscape of your skin.

Feel it melt deeply into your skin,

Soaking into your muscles, 

And covering your bones. 

Relaxing you.

Relieving you.

Releasing all the pain and tension that has lived here,

With every breath out. 

LONG PAUSE…

Feel the rise of the healing blue energy as it enters your shoulders and your neck,

All the way up to the top of your spine. 

See the blue spread itself deep into your muscles,

Massaging and releasing the tension in your neck,

Running its healing glow all the way down your spine,

From the top to the bottom, 

Stretching it,

Straightening it, 

And relieving all the pain that’s been living here. 

Breathe,

And release it all.

The tension,

The stress,

The pain.

Let it all go,

As the comforting glow of blue, healing energy covers you completely,

So you can be free to drift off to sleep.

Sweet Dreams, Beautiful.

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Tonight’s sleep story is called… The Dream Weaver: A Tale of Sleep, Imagination, and Adventure

Once upon a time, in a far-off land, there lived a Dream Weaver. Her name was Lyra, and she was a master of the art of creating dreams. Every night, Lyra would weave intricate and beautiful dreams for people all over the world, from children to grown-ups. She took great pride in her work, and nothing made her happier than knowing that she had helped someone have a good night's sleep.

Lyra lived alone in a small cottage deep in the woods. She had everything she needed there: a cozy bed, a warm fire, and plenty of materials for weaving her dreams. But one night, as she settled down to sleep, she felt a strange sensation. It was as if a new idea had taken root in her mind, one that she couldn't ignore.

The idea was to create a dream that would be more than just a dream. It would be an adventure, a journey through the depths of the imagination. And it would be a dream that would only come to those who truly believed in the power of dreams.

Lyra set to work immediately. She gathered all her materials, including the rarest and most exotic ones, and began to weave her dream. She worked tirelessly for days and nights, without stopping for food or rest. And finally, she created the dream of a lifetime.

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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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So let yourself settle,

Finding your most favorite sleeping position.

And come into your breath.

Bringing your attention away from the thoughts,

Away from the emotions,

And deep into your body.

PAUSE...

Breathe…

And let every breath in soothe you,

And every breath out release the noise inside. 

LONG PAUSE…

Be here with your breath,

And let it bring you to the silence,

Let it help you hear the silence.

And as the melodies play softly in the background, 

Surrender yourself,

And let the silence around you and within you take over.

Sweet Dreams, Beautiful.

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So breathe, my love,

And bring your attention here,

Deep into your body,

The in and out of your breath.

Far away from the movement inside your head,

And instead onto the rising and falling of your belly,

The cool air on your nose as you breathe in,

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

The feeling of your body relaxing into the support beneath you,

Further and further with every breath.

PAUSE…

Listen to the sounds of the night around you,

Perhaps there’s a quiet humming of noise,

Or gentle whispers of a breeze,

Or the soft movement of the sheets on your bed.

PAUSE…

Find your rhythm,

Connecting deeply with the motion of your body,

As you enter this moment completely. 

One with your breath,

One with your body,

One with the night.

One with yourself. 

PAUSE…

A new season is here for you,

As you sail your ship into new waters.

This is new territory,

A brand new experience.

You glance upon the crystal blue waters,

Carefully taking note of what you see.

Gorgeous mountains in the distance,

Colored with greys and purples as they rise to touch the sky.

Diamonds are sparkling on every blue wave in front of you,

Thousands of glimmery reflections of the sun dancing with the movement. 

The welcoming green of land surrounds you to your right,

And makes you feel a little more safe.

PAUSE...

But you’re still here,

Alone on your boat,

Navigating brand new waters.

And you feel the anxiety rise.

PAUSE...

All of the unknowns,

All of the fears,

All of the what if’s.

They all hide under the surface of the ocean in front of you,

And deep inside the core of you.

PAUSE…

It’s okay that they’re here.

It’s okay that you’re feeling them.

They’re part of the landscape,

Part of the journey.

So rest deeper into it all, 

And allow yourself to be here with all of it,

Nodding softly to the anxiety, 

Recognizing it,

Naming it,

And honoring its presence here,

Accepting the part it plays in the whole story.

PAUSE…

Now breathe, sweet one,

And bring yourself closer,

Deeper into yourself and the truth of your soul.

The truth that knows that you are meant to steer this ship,

That you are worthy of all this newness has to offer,

And that there is nothing that could possibly arise from the depths of the ocean,

That could ever defeat you.

No anxiety or fear that could ever dim your light.

PAUSE…

So rest now, my love,

Deeply relaxed and one with yourself.

Completely surrendered to the complexities that make up your beautiful,

Magical journey.

Sweet Dreams, Beautiful.

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Let yourself melt deeply,

Into the comfort of your bed,

And feel the blankets embrace you,

Comforting your body and head.

PAUSE…

You can let go here,

Of all the responsibilities you’ve held.

The management of all those things,

Can now be expelled.

PAUSE…

So breathe fully now,

Sinking deeper into calm.

And imagine all that heaviness,

Slowly releasing from your palms. 

LONG PAUSE…

Your shoulders can finally drop,

Your mind can finally clear.

There’s nothing left for you to hold,

Nothing for you to fear. 

PAUSE…

Fill yourself up with love,

With gratitude, joy and pride.

You listened to your truth, dear one,

And trusted the wisdom of your guide.

LONG PAUSE…

The more you get quiet,

The more you will hear,

The voice that is leading you,

And guiding you through fear. 

PAUSE…

And now here you are,

On the other side of it all,

Relaxing deeply into sleep,

Healing and ready to fall.

LONG PAUSE…

So breathe now, sweet one,

And let a big exhale go.

Give it all to the night,

And just breathe, soft and slow.

Sweet Dreams, Beautiful.

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So relax,

And let yourself settle into your bed.

Move around your body just a bit if you need to,

Releasing any tension,

Any pain,

Or any pockets of energy left over from the day.

PAUSE…

Now take a big, deep breath in,

Letting the fresh air fill you up completely.

And as you exhale, release they day,

And bring your body into deep comfort.

LONG PAUSE…

They can bubble up even amidst the quiet of the night,

Tapping on your shoulder and wanting your attention. 

The voices want to remind you of tasks left to complete,

Plans to be made,

Anxieties to sort out,

And pieces of life to organize. 

But you don’t have to listen to them tonight, my love. 

You don’t have to let them take over. 

So breathe them out with every exhale,

As you imagine those voices exiting your body with every breathe out. 

PAUSE...

Breathe…

And imagine each of those voices turning into a soft, grey mist, 

Floating out of your body with every outbreath. 

And then invite your body to melt further into sleep. 

PAUSE…

Let them go, 

As you feel a soothing warmth on the crown of your head,

Relaxing your forehead, 

Your eyes,

Your cheeks,

Your lips,

And your neck. 

PAUSE…

Breathe out the thoughts as the warmth of that smoothe energy trickle down into your shoulders, 

Your chest,

Down the length of your arms,

And into your hands. 

And feel yourself melt.

PAUSE…

Slow down and breathe,

As the soft, warm energy flows down soothing your stomach,

Your hips,

Your thighs, 

All the way down your legs, 

And into your feet.

PAUSE…

Let the warmth cover you,

Softening your body,

And dissolving all those thoughts that remain. 

PAUSE…

You are not your thoughts. 

You are here. 

One with the night. 

One with the universe,

And the endless energy of love that connects us all. 

Your thoughts are far away,

Traveling deeply into the galaxies, 

Playing out their dramas without you,

Leaving you free from their hold, 

Ready to reunite with the comforts of restorative rest. 

Sweet Dreams, Beautiful.

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I know the throbbing hurts,

And the pressure is deep.

Your head is holding it all, my love.

So begin with a warm, soothing intention, 

To let your body, 

Your mind,

And the universe,

Know exactly what you want. 

May the pain and tension in my head be released from me,

So I can drift peacefully into restorative sleep,

And wake up tomorrow rested, 

Clear,

And free from pain.

PAUSE…

Now come into your body,

Bringing the warm energy of your attention to the crown of your head.

And notice a soft lavender light glowing there,

Soothing,

Healing,

Calming.

PAUSE…

Feel the warmth of the lavender light soften and release any pain here,

Any tension.

And feel yourself relax as it floats away.

LONG PAUSE…

The soft, lavender light slowly lowers to cover your brows and your eyes.

Let its energy soften and relax you.

Feel the hum of pressure in your brows open and release,

Diffusing its pain into the darkness of the night,

And out of your body.

PAUSE…

Let your eyes feel the soft tingling of healing,

As they’re covered by the gentle lavender light.

Let them grow heavier as the pain dissolves with every breath out.

PAUSE…

Let the healing energy of the lavender light hover above your temples. 

Breathe deeply here,

As the pain dissolves,

The pressure is released,

And healing covers you.

PAUSE…

Follow the gentle glow of lavender down to your jaw,

Feeling it warm the muscles,

And release the pressure,

Imagining all that pain floating off into the darkness around you,

And relaxing you further.

PAUSE…

Now feel the hum of the lavender light travel down your face,

And gently hug your neck,

All the way from the top of your spine,

Down into your shoulders.

Surrender to the healing of this soft, lavender light,

As it melts the pressure in your neck,

The tension in your spine,

The pain in your shoulders.

Feel it all release,

And float away into the night.

As you rest here,

Deeply relaxed,

Spacious,

Light.

PAUSE...

Sleep my love,

Free from pain,

Open to the gentle, healing embrace of the night.

Sweet Dreams, Beautiful.

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