Before you begin,
Here are a few tips to make sleeping easier.
It can be helpful not to eat or drink too much before bedtime.
Have a regular bedtime routine and wear comfortable,
Light,
Loose-fitting clothing.
If possible,
Go to bed around the same time each night.
Arrange your environment to support a good sleep.
If possible,
Adjust your room temperature to be conducive to sleeping.
Have good airflow.
Make the room dark and either quiet or with some white noise,
Like a fan.
It can also be good to limit screen time before bed,
As the light from screens can interrupt your natural sleep cycle.
Finally,
Choose a sacred sleep word,
Such as rest,
Peace,
One,
Sleep,
God,
Or any word that feels relaxing and soothing to you.
Don't worry about choosing the exact right word.
Just choose any word that feels naturally comforting.
Choose a sacred sleep word now.
With your sacred sleep word in mind,
Let's move into a good night's sleep.
To begin,
Lie on your back with your palms resting on your lower abdomen and lightly close your eyes.
Take a few slow,
Deep breaths,
Feeling the sensations of breathing in your abdomen and your hands.
Now we're going to lightly review your day from the time you woke up until now.
As best as you can,
Do this with an attitude of calm,
Neutral self-acceptance.
Welcome whatever you remember.
Don't worry about what you don't remember,
And see if it's possible to observe your experience without getting caught up in it and without judging it or yourself.
Simply recall what happened as if you are a curious observer,
Making note of experiences.
Notice and accept whatever you remember.
To begin,
Call to mind a feeling you had when you woke up this morning.
If you don't remember that,
It's okay.
Just go to the first moment you remember in your day and how you felt at that moment.
As you remember that moment,
Adopt an attitude of calm,
Neutral acceptance.
You don't have to do anything about what you observe.
Just remember and notice any significant details that come up.
And then allow that moment to pass by as you move forward in time to the next moment you remember in your day.
Continue to move forward through the moments of your day,
Allowing them to arise in awareness,
Calmly accepting whatever comes up,
And then letting them pass by as you move on to the next moment.
Continue for the next two minutes,
Moving forward through any moments you remember,
Until you arrive where you are now,
In bed,
Ready for sleep.
Ask yourself if there's anything you want to do tomorrow,
Either to address something from today or to grow something in your life.
Make note of this action.
Set an intention for it to happen naturally,
Easily,
In the flow of the day,
And then set it aside for tomorrow.
Now,
Consciously set this day aside.
You are done for today.
This day is complete.
Take a deep in-breath,
And exhale with a deep sigh,
Letting this day go in your breath.
Now,
Set an intention for a good sleep,
And to wake up refreshed at blank o'clock.
Allow your body to become heavier and heavier,
Slowly sinking into the supportive surface underneath you.
Feel your body as a whole from the inside.
Feel the entire space inside your skin.
Imagine and feel that you are embraced in a safe space,
Completely supported and comforted.
Take several slow,
Deep breaths.
As you inhale,
Feel the gentle expansion of your breath into your hands and abdomen.
And as you exhale,
Feel your abdomen relax inward.
Silently say your sacred sleep word as you exhale.
Allow the feeling of that word to embrace you as you breathe out.
Allow your exhalations to gradually extend longer and longer,
To become subtle,
Quiet,
And soft.
Your eyelids are becoming heavier and heavier.
Your body is sinking deeper and deeper into comfortable,
Soothing rest,
Letting go even more as you drift off,
Floating into sleep.
Sleep well.
