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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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Tonight’s sleep story is called: The Midnight Wanderer

Once upon a time, in a land of midnight skies and twinkling stars, there lived a man named Jack. Jack was a wanderer, a traveler, a seeker of the unknown. He would spend his days exploring the vast wilderness, climbing mountains and crossing rivers. But it was during the night when Jack truly came alive. The moon and the stars would light his path as he roamed the world, searching for adventure.

One particular night, Jack found himself deep in the heart of a dense forest. The trees towered above him, their branches reaching towards the sky. The leaves rustled in the wind, and the animals scurried about in the underbrush. Jack could feel the energy of the forest, the pulse of life that flowed through it.

As he walked, Jack heard a faint whispering sound. He stopped in his tracks, listening carefully. The whispering grew louder, and Jack realized that it was coming from a nearby clearing. He made his way towards the sound, his curiosity piqued.

In the clearing, Jack saw a group of small creatures. They were about the size of his hand, with wings that glimmered in the moonlight. They were fairies, he realized, and they were dancing around a small fire.

Jack approached them cautiously, not wanting to startle them. The fairies saw him and stopped their dancing, staring at him with wide eyes. Jack smiled and bowed, introducing himself.

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So breathe now,

Bringing your attention here.

Following the waves of your breathing,

Going in,

And out.

In,

And out.

PAUSE…

Over and over again.

Letting each inhale circulate just a little longer.

Letting each exhale relax you just a little deeper. 

Breathe…

LONG PAUSE…

It’s all going to be okay.

PAUSE…

Imagine that the loving hand of the night,

Reaches out and rests on your heart.

Feel the gentle energy warm you from within.

Feel your heartbeat slow down.

Feel your body relax.

LONG PAUSE…

Imagine the loving hand of the night,

Softly rests on your head.

Let your forehead soften as she caresses you.

PAUSE…

Now imagine the healing touch of the night,

Releases all those thoughts inside your head.

All the worries.

All the unknowns.

All the stresses.

All the responsibilities. 

Feel them all lighten,

And float away from you,

Dissolving into the darkness.

LONG PAUSE…

It’s all going to be okay.

PAUSE…

Let yourself unravel,

Let all the anxieties melt away.

You don’t have to hold onto them anymore. 

PAUSE…

Just be here,

Present to this moment.

To the movement of your body,

To the gentle noises around you,

To the touch of the blankets on your skin.

PAUSE…

Here in this moment,

The anxieties of the past and the future,

Do not exist.

It’s just you.

And your breath.

LONG PAUSE…

Let it all go, dear one.

Everything will be okay.

Sweet Dreams, Beautiful

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Let yourself fall into your bed,

Feeling your body get heavier and heavier as it swims in your sheets.

PAUSE...

Like steel falling slowly down to the ocean floor, 

Feel your heavy arms and legs sink into your bed.

PAUSE…

Bring your attention to your breathing,

And ride gently on the waves of its slow movements,

As the air flows in and out of your nose.

Rises and falls in your belly.

And relaxes you from within.

Breathe…

Slowing down your breath,

Slowing down your body,

Slowing down your mind. 

Breathe…

And relax.

PAUSE…

The night is here for you,

Waiting patiently, 

Ready to wrap you in its arms and restore your soul.

Ready to infuse you with the love and tenderness that has been depleted from you.

Reminding you to hope,

To trust,

And to dream. 

PAUSE…

So rest, my love,

And give yourself to the night,

So she can restore your soul,

And guide you to the breathtaking beauty of the morning.

Light.

Rested.

And Free.

LONG PAUSE…

Feel a warmth in your belly,

As a soft orange glow begins to shine.

Let it soothe you,

And gently relax you even further.

PAUSE…

Breathe in and feel the soothing orange light expand from your belly,

And into your chest.

Warming your breathing,

And melting your body.

PAUSE…

Feel the warmth of the soft orange glow travel down your arms, 

Through your hands,

And into your fingertips. 

Breathe…

And let yourself fall further into the arms of sleep.

PAUSE…

Notice the gentle orange glow move into your hips,

Your thighs,

Your legs,

Your feet,

And your toes.

PAUSE…

See your body covered in the softness of this warm, orange glow.

Relaxing you.

Healing you.

Restoring you.

PAUSE…

Let it find those places within you that are hurting,

Broken,

Depleted.

And feel yourself relax further as the calming orange glow heals them all.

PAUSE…

Let yourself glow soothing orange from the inside out,

Feeling calm,

Whole,

And restored.

Sweet Dreams, Beautiful.

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So breathe,

And relax deeply into your bed.

Feel yourself melting into your sheets,

As you release the day through each, slow exhale. 

PAUSE…

Let your eyes get heavy,

Unclench your jaw,

Drop your tongue from the roof of your mouth,

Lower your shoulders,

And then relax a little deeper into comfort. 

PAUSE…

Feel the warmth of the night spread through your body as you breathe,

And feel your body slow down,

Feel your mind slow down,

Feel time slow down.

LONG PAUSE…

As the thoughts arise, 

Just notice them,

And then invite them to move along,

Like clouds passing you by in the sky. 

And then reconnect with your breath,

With its soothing rhythm,

And come deeper into yourself. 

PAUSE…

We all fall out of alignment at times. 

We can let our egos,

Other people,

And the world pull us out of our center.

Until one day, we recognize that we’re burnt out,

Or unhappy,

Or lost in habits that are disempowering. 

PAUSE…

And then we suffer.

We experience pain,

Discomfort,

Chaos,

And confusion.

These are the nudges from the universe that we are out of alignment,

And it’s time to come back home,

Time to align.

PAUSE…

So breathe deeply,

And feel the connection between your breath and your body,

The way the two dance with each other,

Support each other,

And coexist.

Your breath comes in,

And your body expands as it receives the air.

Your breath goes out,

And your body contracts as it gives the air.

Giving and receiving.

Expanding and contracting.

Filling and emptying.  

This is the dance of harmony,

Living here,

Right now,

In this one single breath.

PAUSE…

Alignment is your natural state.

There’s no work you have to do. 

No checklist you have to mark in order to be aligned.

It’s here waiting for you to simply let go of everything else that isn’t you.

PAUSE…

So let go of the stress.

Let go of the fears.

Let go of the imperfections.

Feel them each fall off of you with every breath out, 

Like leaves falling one by one from the tree.

PAUSE...

Let go of the expectations. 

Let go of the responsibilities. 

Let go of the past and the future.

And be here with the night,

Wrapped safely in her arms,

Knowing you are loved,

And that you are love. 

PAUSE…

Be here, one with your breath,

One with this moment,

And one with yourself. 

Aligned.

Harmonious.

And nestled deeply into the loving arms of sleep.

Sweet Dreams, Beautiful.

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So let yourself slither around in your bed until you find the sleeping position you love the most.

Take a deep breath in when you find it,

And then exhale and settle even deeper into your bed.

Be here.

With the stillness of the night.

And allow its cool, calm silence to isolate those thoughts racing through your mind. 

Those worries,

Anxieties, 

Stresses,

Fears. 

They are the ones in rigorous motion against the backdrop of the stillness.

PAUSE…

Thoughts.

Stories.

Emotions.

That’s all they are. 

They are not you.

What’s true is this moment.  

This breath.

You.  Here on your bed. 

Alive.  Breathing.  

So allow yourself to separate them from you,

All these worries.

Inviting them to exit the rapid movement inside your head,

And enter the stillness of the night. 

This moment of presence,

Where the worries cannot exist. 

Watch them dissolve in the space around you,

The tiny grains of sand spilling from them until nothing is left. 

Release the worries into the peaceful presence of the night.

LONG PAUSE...

Feel the deep relaxation of your body as the worries dissolve.

It melts into the arms of the night,

Releasing its need to control,

Or be ready,

Or fight.

And instead softens,

Trusts,

And surrenders.

Relax and release.

PAUSE…

It’s time to sleep.

So breathe…

In and out,

And fall into the depths of the night.

Sweet Dreams, Beautiful

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So invite yourself to relax,

Coming home to the familiar comfort of your bed.

Breathe,

And let your exhale melt you further into your sheets,

Deeper into the softness of the night. 

PAUSE…

The chaos inside can be loud,

It can feel fast and heavy and all-consuming.

Like your entire body is swirling in the winds.

But you can choose to let go of the chaos right now,

Knowing all of it is separate from you,

Knowing all of it can dissolve slowly with each breath out.

PAUSE…

So come into your breath,

Riding its waves of air in and out of your nose,

As your belly rises and falls with each circulation. 

Breathe in a little deeper with every breath in,

And breathe out a little longer with every breath out. 

Slow down your breathing,

Slow down your body,

Slow down your mind. 

PAUSE…

Come inside,

Deep into your breath,

Deep into the stillness inside.

Away from the chaos swirling around,

Away from the hurricane of thoughts and emotions,

The loudness of the drama,

And the silent tremors of fear.

Bring your attention inward,

Where they can’t follow,

Where peace resides,

And love embraces your soul. 

You’re safe here.

PAUSE…

Imagine yourself calmly curling up into a ball of comfort,

Like a bear hibernating for the winter.

You’re safe inside your cave of stillness.

Warm,

Fearless. 

Let your eyes get heavier as you feel the soft tingling of sleep consume you.

PAUSE…

The noises of the chaos get fainter in the distance,

As you snuggle safely inside your cave.

Feel yourself let go of the concerns,

The worry,

The planning,

And all the emotions.

And just let yourself be here.

Deeply relaxed.

Calm.

Trusting that in the chaos, there is simple wisdom.

And that it will be here with you as you sleep tonight.

So relax,

And release.

Surrendering to the peaceful embrace of sleep.

PAUSE…

In the far distance, you can faintly hear the whistling of the winds.

The hurricane of chaos is far away,

No longer within you,

No longer attached to you,

No longer you.

PAUSE…

You are here.

Connected to yourself.

Rooted in the deep peace found inside. 

So release anything left you’re holding onto, my love,

Because your dreams await,

And they will safely guide you through the oceans of sleep.

Sweet Dreams, Beautiful.

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