You Welcome.
Tonight,
This practice is intended to ease the anxiety that can show up before sleep.
A restless mind.
A tense body.
The feeling that you just can't quite settle.
Begin by finding a position.
That feels deeply supportive.
Maybe lying on your back.
Legs extended.
Feet falling naturally open.
Arms a few inches from the body with palms facing upward.
Or maybe.
.
.
Lying on your side feels safer tonight.
Use what you need.
A pillow under the knees or head?
Or maybe it's between the knees.
A blanket for warmth.
Maybe you have snuggled into bed already,
Hoping to drift off to sleep.
Do whatever helps the body feel healthy.
Once you're settled,
Let yourself arrive here fully.
If it feels comforting.
Place one hand on your chest.
And one on your belly.
Or let the hands rest by the side.
Take a slow breath in through the nose.
And let it gently release through the mouth.
Again,
Breathe in deeply.
And exhale softly.
Letting the weight of the body sink down.
You Feel that surface beneath you.
Notice that you are supported here.
The ground is holding you.
In this moment,
Right now,
You are safe.
Bring awareness to your breathing now.
Not changing it yet.
Just noticing.
The inhale.
The exhale.
If the breath feels tight or shallow.
Gently begin to lengthen the exhale.
Just by a beat or two.
Inhale naturally exhale a little longer.
Again,
Inhale gently.
Slow steady exhale.
With each longer exhale.
You're signaling to your body.
You can soften now.
You can rest.
We'll now move through a slow journey of awareness.
Inviting each part of the body to release and settle.
There's nothing to change.
Or act upon.
Only to notice.
And to allow.
Bring awareness to the forehead.
Let it smooth out.
I saw.
Resting deeply in their sockets.
Jaw unclenched.
With the tongue resting gently at the roof of the mouth.
Now bring awareness to the neck.
And the shoulders.
Allow them to drop away from the ears.
Heavy.
Answer.
Take your awareness to the right arm.
The upper arm.
Elbow.
Forearm.
Breath.
Palm of the hand.
Back of the hand.
The thumb.
Index finger.
Middle finger.
Ring finger.
And little finger.
Let the whole right side go heavy.
You Now bring your awareness over to the left arm.
The upper arm.
Elbow.
Forearm.
Breath.
The palm of the hand.
The back of the hand.
The left thumb.
Index finger.
Middle finger.
Ring finger.
And the little finger.
Let the whole left side soften completely.
Now draw your awareness to the chest.
Notice the gentle rise and fall with your breath.
If anxiety is living here.
Allow yourself to simply notice it.
You don't need to fix it.
Just allow it to be.
Bring awareness to the belly.
Let it rise and fall freely.
So.
And unrestricted.
Now bring awareness to the hips.
The pelvis.
And let the weight drop downwards into the earth.
Draw your awareness to the right hip.
The thigh.
Me.
Car.
Foot.
And the toes.
Let it all relax completely.
You Now move over to the left hip.
The thigh.
Knee.
Car.
Foot.
And the toes.
Release it all.
Feel the entire body now supported.
Health.
Answer.
Gently bring awareness to any anxiety that's still here.
Maybe there's a flutter in the chest.
A tightness in the throat.
A restless energy somewhere in the body.
Instead of pushing it away,
Imagine making space around it.
As if the breath is widening the area around the sensation.
You Silently repeat.
Just to yourself.
This is just a sensation.
It will pass.
Imagine the anxious energy as a wave.
Rising,
Cresting and falling back down.
You don't need to stop the wave.
You can float through it,
Supported by your breath.
And held by the ground beneath you.
From this place of safety.
Let the body grow even heavier.
Let the mind grow a little quieter.
Bring attention back to the steady rhythm of your breathing.
Yin.
Feel the body resting.
Supported by the surface underneath you.
Notice the stillness in the room.
Silently to yourself,
Repeat.
In this moment,
I am safe.
My body knows how to rest.
Allow your awareness to soften.
As if the edges of the world are becoming gentler.
Quieter.
Further away.
You are simply drifting now.
There is nothing more you need to do.
If sleep comes.
Allow it.
If you remain awake.
Simply rest.
Let the voice fade into the background.
Let the body be heavy.
Let the mind grow still.
