Hey it's Eve here.
Welcome to this mindfulness practice which is intended to help you wind down for sleep so that you can fall asleep with ease and most importantly stay asleep so that you wake up feeling rested and restored.
Sleep is foundational for our health and well-being but falling asleep is not always easy.
Life is busy and filled with responsibilities and our days can often feel stressful and overwhelming which means when we get into bed the mind is racing and the body can feel tight and tense making falling asleep quite challenging.
So we're going to practice this wind-down exercise together and you might find it helpful to get into bed to do this exercise so that you are cozy and comfortable but you can also be seated on the couch.
Whatever will help you feel relaxed.
So take a moment now to get comfortable.
If you can put your phone on do not disturb.
This time is for you to relax and unwind for a restful night's sleep.
We're going to spend some time relaxing the muscles in the body and calming the mind so that you can let go of thoughts and the busyness of the day.
So gently closing your eyes and feel the weight of your whole body supported by the surface beneath you.
I invite you to take a couple of slower deeper breaths.
Breathing in through the nose and out through the mouth and then returning your breath to its natural rhythm and rate.
So to help give the mind a place to focus gently bringing your attention to the gentle sensation of your breathing and it's okay if your mind is flooded with thoughts.
See if you can just be with the breath.
If you can notice where in the body you feel the sensation of your breathing.
Perhaps placing a hand on the belly as it gently rises and falls with each breath and thoughts are going to arise.
They don't just disappear because we want to relax but instead of getting carried away by them gently letting the thought go and coming back to following your breath.
There is nothing else to do right now.
Nowhere else to be.
So still aware of your breathing allowing it to be an anchor to return to when the mind wanders off.
We're going to gently invite the body to relax which in turn will also help your mind to relax.
So going at your own pace and if you ever want to skip an area of the body that's okay but gently bringing your attention to your feet.
Feeling them pressing into the surface.
Perhaps feeling the sensation of a duvet or a blanket and giving your feet full permission to relax and soften.
This idea of having sleepy and cozy feet that are ready for sleep.
And now gently shifting your focus to your calves and shins.
Softening the muscles.
Feeling your calves relax into the surface as you breathe.
Breathing in a gentle feeling of space and relaxation.
Allowing your calves to feel sleepy and cozy.
Ready for sleep.
Gently moving up to your thighs.
Allowing them to sink down into the surface.
Relaxing your muscles.
Breathing in a sense of space and ease.
Allowing your legs to feel heavy,
Relaxed,
Sleepy and cozy.
Ready for sleep.
And a gentle reminder that your mind will continue to think.
You'll get pulled away by a thought or a story or your to-do list.
Each time just gently coming back to the body.
Focusing now on your hips,
Pelvis and lower back.
We often hold a lot of tension in the lower back.
Allowing your body to sink down.
Knowing that you are being fully supported in this moment.
The soft sensation of your mattress or a cushion.
Your hips,
Pelvis and lower back sleepy and cozy.
Now shifting to your belly and the diaphragm.
You may notice gentle sensations in the belly.
Breathing slowly and gently.
Letting the body know that it can relax.
It's time for sleep.
Time to let go of the day.
Moving up to the chest and upper back.
The gentle rise and fall of your chest as you breathe.
Relaxing the muscles in your back.
Breathing in a sense of space and ease.
Feeling sleepy and cozy and ready for sleep.
And shifting to your shoulders and arms.
Allowing them to relax.
Softening your hands,
Fingers and thumbs.
Letting go of any tension.
No tasks to be done right now.
We're winding down for sleep.
We're inviting a warm,
Cozy,
Sleepy feeling into the shoulders,
Arms and hands.
And gently moving up to your neck and face.
Allowing your jaw to soften.
Your neck supported by a pillow.
Breathing in a feeling of relaxation and calm.
As your body fully relaxes for sleep.
Allowing your eyes to feel heavy and relaxed.
Your cheeks and nose and forehead.
Breathing in a deep feeling of relaxation into the whole body.
You deserve to feel relaxed and at ease.
Nothing else to do.
Nowhere else to be.
Except feeling calm and at ease.
Ready for a restful night's sleep.
Feeling the whole body supported.
Relaxed,
Sleepy and cozy.
As you drift off into a restful night's sleep.
