Please prepare yourself for sleep.
Settle on to your back.
Legs stretched long.
Heels a little bit wider than your hips.
To support your lower back,
You may place a pillow beneath your knees or thighs.
Place your arms by your sides.
Hands facing upward.
Or if you like,
Hands resting over your abdomen,
With your elbows bent.
Ensure that your head and neck are supported.
Close your eyes.
Deep sleep allows us to withdraw from consciousness,
Offering us the luxury of temporarily forgetting all of our worries,
Cares,
Pains,
Difficult factors of being human.
Sometimes pain itself can get in the way of this kind of letting go and to rest.
So please in your own way,
Commit to this practice as a way to help yourself.
Make any more adjustments that you might need as you settle in even more deeply.
Please become aware of sound off in the distance.
Sound listening without reacting or making it mean anything.
Simply aware of sound.
Now sense the many textures and layers of sound.
Sometimes you bring attention to sounds that are closer to your body resting in the bed.
Images and sounds and sensations appear as you continue to let go into the practice.
Become aware of your breathing happening in your nostrils.
As though you're listening to your breathing as it passes through your sinus passageway.
Tune in to the sense of touch.
Use one nostril flowing more than the other.
Is the breath warmer coming out?
Imagine that you have a light piece of silk few inches out in front of your face.
As you breathe through your nostrils,
Breath is so subtle,
Gentle,
Doesn't even make a ripple on the silk.
Keep in mind I'm not asking you to breathe fully or deeply.
Breath rises with each inhale,
Stretches a little,
Then falls down with each exhale,
Dissolves lungs empty.
And then the next breath comes in on its own accord.
Nothing to do.
Just observe this phenomenon.
As you become aware of the subtle flow of this effortless breathing,
Allow it to become like the sleeper's breath.
Once you recognize this sleeper's breathing,
You can respond to it to allow yourself to move towards sleep.
Allow your breathing to be like the sleeper's breath.
Imitate it and let it happen.
Breathing will change throughout this practice.
Sometimes it will be longer,
More stretched out,
And other times it will dwindle.
You are the observer watching these changes.
Breath doing its thing,
Body breathing itself.
Allow the intention to let yourself go.
Now turn awareness to your body and become aware of sensations.
You may find yourself naturally going to sensations that are familiar.
Gradually become aware of less familiar sensations.
Ask what else is here in this moment?
Beware of the unique sensation of restlessness.
Wherever you sense some resistance,
Relax a little.
Experience a softening in and around those areas.
Make the decision that you will follow the instructions until you feel yourself relax and drift into sweet slumber.
If awareness continues to go back to the physical pain which may happen,
Say to yourself,
There's that and there is the experience of listening to these instructions.
There's the pain and the rest of this which I choose to give my attention to.
Now please become aware of your whole body and settle attention in your midbrain between ears behind eyes,
This general area.
Relax within the space of midbrain.
See sense or place a blue light,
Blue.
If you like you can say the word nurturance,
Relaxation.
Do the same in your throat center.
Become aware.
Blue light,
Relax.
Right shoulder joint,
Same.
Right elbow joint,
Blue light in the right wrist.
Tip of right thumb,
Tip of pointer finger.
Tip of middle finger,
No trying,
Just awareness.
Tip of ring finger,
Whole body being effortless.
Tip of little finger.
Move awareness into wrist.
Elbow,
Shoulder,
Throat center.
Blue light,
Nurturance,
Relaxation.
Left shoulder joint,
Elbow,
Left wrist.
Tip of left thumb,
Blue light.
Corner fingertip,
Middle fingertip,
Tip of ring finger,
The effortless little finger.
Nerve left wrist,
Left elbow,
Shoulder,
Throat center,
Heart center embedded deep inside your body behind breastbone,
Blue light,
Nurturance,
Relaxation.
Center of left chest,
Heart center,
Right chest,
Heart center,
Inside the body,
Center of abdomen close to the spine,
Blue light,
Nurturance,
Relaxation.
Pelvis center,
Right hip joint,
Knee,
Right ankle,
Keep awareness moving.
Tip of right big toe,
Second toe,
Third,
Fourth,
Blue light,
Body letting go,
Fifth,
Ankle,
Knee,
Hip joint,
Pelvis center,
Left hip joint,
Blue light,
Relax,
Knee,
Ankle,
Big toe,
Be effortless,
Second toe,
Body at ease,
Third,
Fourth toe,
Fifth,
Awareness into ankle,
Knee,
Hip joint,
Center of pelvis,
Center of abdomen,
Center of heart,
Throat,
Midbrain.
Only sense all these points of light,
All these points of light.
It is as though you lie on your back on a warm sandy beach observing the night sky vast,
A constellation forming against the dark endless sky.
Only that constellation is within you.
You are those points of light,
Nurturance,
Relaxation.
Feeling the spaciousness,
You are that spaciousness dissolving into immense peace.
Countless internment of Capacity workshop.
The only thing moving through that space is the quiet flow of the sleeper's breath.
The edges of your being are expanding.
Dissolving in the space inside is merging with the space outside.
Rest in that spaciousness.
The Become aware of the dark.
Or empty space.
You can see or perhaps feel in front of forehead.
Nothing to do.
Just observe the vast dark space.
Don't get involved with or try to analyze anything you may sense or experience.
You are simply the observer.
Now bring a random memory of your choosing back to consciousness.
Notice what all comes with it.
Sensations,
Emotions,
Story.
Are you able to separate the memory from all of that or is it one in the same?
Find the memory in your experience.
Then just because you decide,
Gently release the memory.
And as you do notice how the experience of release feels.
Let go of all thinking.
All memory,
All beliefs fade away.
In this spacious effortlessness,
See or feel the color rose.
Rose.
The color rose filling your experience.
Body and mind.
Are enveloped in a rose colored cloud.
I am sorry.
Just relax and completely melt.
Into this rose colored cloud.
Feel yourself becoming this cloud.
Becoming rose light.
Body asleep.
Mind asleep.
Feel yourself becoming this cloud.
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