Accessing deep sleep.
If you're struggling to fall asleep.
Restlessly turning and turning.
In bed.
Or unable to fall back to sleep.
Fall back to deep sleep.
Then this practice is for you.
Get yourself comfortable in bed.
Lie on your back.
Adjust your pillow so it's sitting vertically.
Covering your eyes.
Rest your arms,
Palms facing up beside you.
And your legs comfortably apart.
Once you make some final adjustments.
Decide to not move.
Just park your posture in bed.
And leave it like parking a car.
Don't keep adjusting it.
Don't keep moving it.
Just leave it.
Now allow your body to rest.
To drop any subtle resistance.
Any aches and pains.
Any bodily experience.
Just let them drop.
Drop any resistance.
Now check in with your body.
The felt experience of your body in bed.
With the pillow on your eyes.
Covering your eyes.
And ask yourself,
How does it feel to be in my body right now?
How does it feel to be in my body right now?
Does it feel tight?
Does it feel difficult?
Does it feel warm?
Does it feel cool?
Are there any particular points of pain?
However it you feel.
However it feels in the body.
Physically.
Allow yourself permission to feel that way.
Allow yourself to feel that way.
However it is.
Accepting.
And releasing.
Or dropping.
The subtle judgment against how you feel.
Accept it.
However it feels to be in your body right now.
Let it be that way.
And notice that the subtle grab against it is subtle violence against how we feel.
Which keeps it in place.
Keeps it in a circuit.
But accepting it,
Allows it to release.
And watch what unfolds in your body in bed right now.
Feel into your hands.
Into your arms.
And with no grab.
Just full radical acceptance.
But don't move.
Notice if they're feeling like wet noodles.
Stuck to the bed.
You can still move them.
But they're becoming more like wet noodles.
Or like softening pancake.
Melting into the bed.
Into ease.
Allow yourself to feel.
A dropping of the body.
Now feel into your feet.
Your legs.
Your buttocks.
Lower back.
Thighs.
And notice if you're experiencing the same.
Do your legs and lower torso feel like wet noodles?
Melting.
Like pancake mixture.
Dissolving into the bed.
Yet supported by the bed.
Allow the bed to support the melting and surrendering and dropping of the body here.
Here.
And we'll sequentially move into pressure points in your shoulders and upper back.
Upper torso.
And the back of your head and neck.
Allow these points to also dissolve.
Melt like wet noodles.
And turning into dissolving,
Spreading pancake.
Let the bed support you.
Surrender into the bed.
Now allow your face to relax and dissolve into the bed.
Just two percent.
Just a little bit.
Your forehead opens up.
The sides of your eyes open up in towards the bed.
Your cheeks.
Your chin.
Your mouth.
All dissolving like wet noodles into the bed.
Allow your jaw to open up just one percent.
Dissolving.
Letting go of the body.
Now just like when you deliberately relax.
And intend to allow the pressure in your chest.
When you talk,
Going from a higher octave to a lower,
Deeper octave.
Allow that sensation to drop.
As if you were about to speak from the upper aspects of your throat to your heart.
Intend to drop and relax the voice box.
Pressure to drop into your chest.
Allowing.
Drop the voice.
Drop the tension.
Drop the body.
Now notice if you're still noticing any thoughts.
Just whenever you notice them,
Drop them.
You can still allow them but just don't engage.
As if dropping a tennis ball in your hands when you notice you've grabbed a thought.
A thought about the future.
Or thoughts about the past.
It's not time for that now.
So just if you catch them,
Drop them.
Drop,
Drop,
Drop every thought that your mind grasps.
Instead just be interested in the activity of thought but not engaged with the content of thought.
Every time you catch yourself catching thought,
Drop it.
And be more curious in what comes next.
Or more curious in the space that is left when you drop this thought and this thought.
Especially that thought.
Just drop them.
Don't worry they'll come back when you need them.
It's time for deep sleep now.
At some point you'll notice the activity of thinking like a washing machine that makes no sense.
A rumbling experience that eventually becomes therapeutic.
Massage like.
After a while you don't pay attention because it's just droning.
This is the sign that you've dropped thought.
Now notice if there is any remaining emotion.
Any anxiety.
Any even.
Any emotion.
And just drop them.
Like dropping a tennis ball.
With curiosity with never any judgment.
Just drop the emotion.
Drop drop drop.
Where do you feel it?
Drop it.
Where is it coming from?
Drop it.
What is it concerning?
Drop it.
Before you get taken away by emotion and thinking,
Drop it.
Prioritize deep sleep right now.
Prioritizing deep sleep right now.
And take a belly breath and notice how much more space there is available to you and presence.
As your mind settles,
Your emotions settle and your body settles.
What is left or what remains is your sense of self.
The one that's been dropping.
Feeling.
Thinking.
Wherever that might be with a slight intention to find the center of this sense of self.
Just drop it.
Drop the self.
You'll be supported in falling asleep even without yourself.
Your sense of self.
The doer.
The fixer.
Just drop it.
You have fallen into deep sleep many a time without the self.
We don't need it now.
Where is the self?
And moving your awareness into that location,
Notice you cannot find it.
So drop any subtle identity.
Identification with self.
Let go without self.
Without emotions.
Without thinking.
And without your body.
