This script is written in a slow, soothing rhythm, ideal for bedtime or just before drifting into sleep. You can read it softly to yourself, record it, or guide others with it.
Preparation
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Lie down or sit comfortably in bed
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Dim the lights
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Place one hand on your chest, one on your belly
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Take three slow breaths, longer on the exhale
Allow your body to know: “It’s safe to rest now.”
EFT SETUP (Karate Chop Point)
(Gently tap the side of your hand)
Repeat 3 times, slowly:
Even though my nervous system has been on high alert,
and my body may not yet know how to fully rest,
I deeply and completely accept myself.
Even though my mind and body have been holding tension,
trying to protect me day and night,
I choose to honour my body and allow rest now.
Even though it may feel unfamiliar to fully relax and sleep deeply,
I am safe in this moment, and I give myself permission to rest.
TAPPING SEQUENCE (One Round)
(Tap gently, 5–7 taps per point, breathing slowly)
Top of Head
My nervous system has been working so hard.
Eyebrow
Always alert, always scanning.
Side of Eye
Holding tension from the day.
Under Eye
Carrying stress I no longer need.
Under Nose
My body learned this to survive.
Chin
I thank my nervous system for protecting me.
Collarbone
And now, it’s safe to soften.
Under Arm
It’s safe to rest tonight.
SECOND ROUND – INVITING DEEP SLEEP
Top of Head
I invite calm into my nervous system.
Eyebrow
I release the need to stay alert.
Side of Eye
Nothing is required of me right now.
Under Eye
My body is allowed to rest.
Under Nose
I choose peace over vigilance.
Chin
Sleep is safe for me.
Collarbone
My muscles soften, my breath deepens.
Under Arm
I am supported as I sleep.
THIRD ROUND – SURRENDERING INTO REST
Top of Head
I let go of today.
Eyebrow
I release tomorrow for now.
Side of Eye
My mind can rest.
Under Eye
My body knows how to sleep.
Under Nose
Healing happens naturally during rest.
Chin
My nervous system is rebalancing.
Collarbone
Each breath takes me deeper.
Under Arm
I surrender into deep, restorative sleep.
CLOSING INTEGRATION (Hands Resting)
Stop tapping.
Place both hands over your heart or belly.
Silently or aloud, say:
My body is safe.
My nervous system is calming.
I allow deep, natural sleep.
Rest restores me.
Sleep heals me.
Take three slow breaths.
Let your awareness drift downward…
As if you are gently sinking into a warm, supportive surface.
No effort.
No trying.
Just allowing sleep to arrive.
Optional Night-Time Affirmation (Repeat Until Sleep Comes)
“In this moment, all is well.
My nervous system rests.
Sleep comes easily and naturally.”