This is a practice for receiving and letting go of the day.
When you're ready,
Take a posture in bed that will usher you into sleep.
Let your eyes close as they're ready.
Feel your body breathing.
Felt sense of inhalation and exhalation.
Notice the pressure of the breath where it's most palpable for you.
The belly rising and falling,
Chest expanding and contracting the lungs.
The air flow over the lip.
Perhaps even a sense of the whole body breathing.
Take a moment to let the day wash over you.
You may do this by recalling where and when you had activities throughout the day.
You might do it by tuning in now to the resonance of the day as you brought it to bed with you.
This day has been cascade of activity,
Rest,
People,
Places,
Contexts,
Hopes,
Expectations,
Losses,
Boredoms,
Questions,
Curiosities.
A whole play of dynamic activity,
You at the center,
Some influence,
And also simply receiving as the interplay,
Beings,
Forces,
Mundane as gravity,
Geography,
Mysterious and overwhelming as geopolitics have been playing out in a rich tapestry around you.
How has that energy landed in you?
Taking some time,
The help of the breath,
To notice what's here at the end of the day,
What's present to you,
Allowing it to be,
Knowing this is how it is now,
Just now and for now.
Getting a felt sensation,
Being curious about where you hold the day in your body,
Whether it's expansive or tight,
Whether it's warm or cool,
Whether it's flat or spiky,
Whether it's buzzing,
Just observing,
Felt sensation of this day as you prepare to let it go.
Starting with the feet,
Now bringing your awareness down and into the feet,
Noticing any sensations here,
Letting the feet rest,
Letting them grow heavy,
And gratitude for all that the feet have done for you today,
Bringing your awareness up into the calves,
Letting them rest,
Feeling them grow heavy.
And gratitude for all that the calves have done for you today,
Bringing your awareness into your thighs,
Letting them rest.
Gratitude for all that your thighs have done for you today,
Bringing your awareness into your hips and pelvis,
Letting them rest,
Feeling them grow heavy,
And gratitude for all that the hips and the pelvis have done for you today.
Bringing your awareness now into your belly,
Letting it rest,
Feeling it grow heavy,
And gratitude for all that the belly has done for you today,
Bringing your awareness into your torso,
The chest,
Letting them rest,
Feeling them grow heavy,
And gratitude for all that the torso,
Chest,
And belly have done for you today.
And gratitude for all that the chest,
Lungs,
The heart have done for you today,
Bringing your awareness into your hands,
Letting them rest,
Feeling them soften and grow heavy,
And gratitude for all that the hands have done for you today,
Bringing your awareness into the forearms,
The elbows,
The biceps,
Triceps,
Letting the arms rest,
Feeling them grow heavy,
And gratitude for all that the arms have done for you today,
Bringing your awareness into the shoulders,
The neck,
Letting them rest,
Feeling them grow heavy,
And gratitude for all that the shoulders and neck have done for you today,
And bringing your awareness to the jaw,
Mouth,
Face,
The eyes,
The brow,
Skull,
The brain,
Letting them rest,
Feeling them grow heavy,
And gratitude for all that the head has done for you today,
Bringing your awareness into the whole body,
Feeling it rest and float here,
Your anchor to this world,
Working for you in ways you are only half aware of,
Supporting,
Strengthening,
Connecting you,
Receiving this care,
Resting into this care.
Thank you for your practice.
