Good evening.
This is a sleep practice.
A practice designed to guide you into deep rest and a sweet sleep.
Finding this time now to set yourself up in your most comfortable shape.
Perhaps laying down on your bed.
Making lots of little micro adjustments.
To lean towards a fraction more physical comfort in your body.
That might look like plumping your pillow.
Nestling down through the back of your head.
Your shoulders might nestle down your back a fraction.
Melting away from your ears.
You might like to create a little bit of movement through your hips.
Releasing any gripping or holding through your hips and pelvis.
You could rock your feet,
Your heels from side to side.
Allowing your whole body here to grow heavier.
Sink deeper and deeper.
Into the space,
The support of your mattress beneath you.
There isn't any rush.
Encouraging you to take your time here.
Maybe even asking yourself,
What do I need to do to feel,
To sense,
To be in a fraction more comfort?
Inviting your eyelids to float closed if they're not already.
Eyelids heavy,
Floated closed.
And all of the tiny little muscles around your eyes.
Your eyebrows.
The eyelids.
Relaxing,
Disengaging all of those muscles.
Allowing them to rest.
After a day of gazing out.
Gazing out into the world.
What did your eyes allow you to see?
To take in?
To experience today?
Maybe you recall something beautiful you saw today.
Something in nature.
Maybe you recall something beautiful.
Something that captured your attention today.
You might even like to review your day gently.
What were the moments that stood out?
You might like to say to yourself internally or even out loud,
I did my best today.
I did my best today.
I did my best today.
And that is enough.
If you would like to practice a little gratitude for the day that has been.
Inviting you to explore,
To feel,
To sense.
And it's okay if nothing comes to mind.
The possibility of being grateful for this very moment.
This chance to lay down on your bed.
This chance to be supported by your mattress.
Maybe comforted by the coziness of your sheets and blankets.
Knowing there is nothing that you need to do.
You will be held here and carried through the night.
Supported by your body.
Perhaps a gentle breath in through your nose if you can.
And a long slow exhale maybe through pursed lips.
Letting go of your exhale.
Long,
Slow,
Subconscious breathing.
You are sinking deeper into the support of your mattress.
Being held,
Supported.
There is nothing left for you to do today but rest.
And as we gently scan and move on each of the parts of your body that I name.
If you like let's begin at the very top of your body.
Your scalp.
The name.
Relaxing into rest.
Your forehead is smooth,
Relaxed.
It's growing even heavier.
Sinking,
Melting down of your cheeks.
Your jaw slacking,
Relaxing.
As you allow your lips,
Your teeth.
Letting go completely.
You might feel and sense your pillow beneath your head.
As your head sinks deeper.
All of the muscles of your neck can fully let go.
Your shoulders are melting.
As your awareness travels down into the feeling centre of your body.
Your heart space.
Feeling into the fullness of your heart space.
You might notice your belly rising and falling.
Gentle rhythm of your breath.
And each exhale sinking you deeper into rest.
Deeper into stillness.
And your wrists,
Your hands,
Your fingers.
Letting go completely.
Your lower body can relax.
Letting your thighs settle into your mattress.
Your calves softening,
Sinking.
Allowing your ankles,
The tops of your feet,
The soles of your feet.
Restore your entire body.
Your entire body easing into stillness,
Softness.
Into ease.
Into this chance to deeply relax.
The whole weight of your body.
Support it.
