Get ready for bedtime.
I wish you a very good night.
Lie down comfortably on your back.
Arrange your pillows and blankets so you are completely warm and supported.
Let your feet fall away from each other.
Arms are slightly away from the body.
Palms turned upwards in a gesture of openness.
Gently close your eyes and keep them closed until the end of the practice.
Give yourself some time to become calm and steady.
Make any last-minute adjustments and settle down.
Get ready to sleep.
Take a deep breath and as you inhale,
Feel calmness spreading like a soft mist throughout your entire body.
Three more deep,
Nourishing breaths.
Now slowly become aware of the sounds in the distance.
Let your sense of hearing operate like a radar,
Searching out distant sounds and following them just for a few seconds.
Move your attention from sound to sound without needing to identify the source.
Gradually bring your attention to the sounds that are closer,
Just outside the building.
Now pay attention to the sounds within the room.
And finally,
The subtle sound of your breath.
Become aware of your body lying in stillness.
Feel every point of contact between your body and the bed.
As I name each body part,
Bring your awareness to that specific body part like a spark of light.
Do not move the body physically,
Just feel it and mentally relax it.
Mentally asking it to rest.
We start with the right side.
Mentally relax your right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Right palm.
Back of the palm.
Right wrist.
Lower arm.
Elbow.
Upper arm.
Right shoulder.
Armpit.
Right side of the chest.
Right side of the waist.
Right hip.
Right thigh.
Knee.
Shin.
Ankle.
Right foot.
Big toe.
Other toes.
Sole of the right foot.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Left palm.
Back of the palm.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Left side of the chest.
Waist.
Left hip.
Left thigh.
Knee.
Shin.
Ankle.
Left foot.
Big toe.
Other toes.
Sole of the left foot.
Right heel.
Left heel.
Back of the right leg.
Back of the left leg.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Tip of the nose.
Upper lip.
Lower lip.
The point where the lips meet.
Teeth.
Tongue.
Tip of the tongue.
Back of the tongue.
Roof of the mouth.
Floor of the mouth.
The whole mouth.
Lips again.
Chin.
Front of the neck.
Right collarbone.
Left collarbone.
Chest.
Upper abdomen.
Navel.
Lower abdomen.
Your pelvic area.
We will do this one more time but a bit slower.
Awareness to your right thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Sixth finger.
Seventh finger.
Twelfth finger.
Eighth finger.
Right thigh.
Right knee.
Shin.
Ankle.
Right foot.
Big toe.
Other toes.
Sole of the right foot.
Left thumb.
Second finger.
Third finger.
Fourth finger.
Fifth finger.
Left palm.
Back of the palm.
Left wrist.
Lower arm.
Elbow.
Upper arm.
Left shoulder.
Armpit.
Left side of the chest.
Left side of the waist.
Left hip.
Left thigh.
Left knee.
Shin.
Ankle.
Left foot.
Big toe.
Other toes.
Sole of the left foot.
Right heel.
Left heel.
Back of the right leg.
Back of the left leg.
Right buttock.
Left buttock.
Lower back.
Middle back.
Upper back.
The entire spine.
Back of the neck.
Back of the head.
Top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
Right eye.
Left eye.
Right ear.
Left ear.
Right cheek.
Left cheek.
Right nostril.
Left nostril.
Tip of the nose.
Upper lip.
Lower lip.
The point where the lips meet.
Teeth.
Tongue.
Tip of the tongue.
Back of the tongue.
Roof of the mouth.
Floor of the mouth.
The whole mouth.
Lips again.
Chin.
Front of the neck.
Right collarbone.
Left collarbone.
Your heart center.
Upper abdomen.
Navel.
Lower abdomen.
Your pelvic area.
The whole right leg.
The whole left leg.
The whole right leg.
The whole right arm.
The whole left arm.
Your torso.
Face.
Head.
The entire right side.
The entire left side.
The front.
The back.
The whole body.
Relax the whole body.
Relax the whole body.
Relax the whole body.
Now shift your awareness to your breath.
Observe your abdomen gently rising as you inhale and contracting as you exhale.
Do not try to change the breath.
Just feel the natural rhythm,
The subtle movements.
Abdomen rising.
Abdomen contracting.
Rising.
Contracting.
Take slow inhalations and slower exhalations.
Now we will start counting the breaths from 21 to 0 backwards.
Inhale.
Exhale.
21.
Inhale.
Exhale.
20.
Inhale.
Exhale.
19.
Continue on your own.
If you lose your count,
Simply start again at 21.
Keep counting backwards.
If you lose the count,
Start from 21 Now gently let go of the counting.
Become aware of the base of your spine.
Visualize just like a tree,
You have energetic roots growing down your spine.
As if in search of pure water,
A pure energy,
These roots move through the soil towards the heart of Mother Earth.
Visualize them going down and down deep into the core of Mother Earth.
And as they reach the core,
They energetically bond with Mother Earth and she sends her loving,
Nourishing energy back up to you.
Visualize this healing energy flowing into you through your energetic roots.
From the core of Mother Earth,
This loving energy enters through your roots and begins to pool at the base of your spine like a glowing reservoir of light.
Now feel this light beginning to travel.
As it touches each body part of yours,
That part is instantly healed,
Rested,
Nourished and restored.
This energy flows down into your legs and feet.
Feel the muscles in your thighs softening,
Your knees releasing tension,
Your calves and ankles becoming heavy.
Every cell in your feet is bathed in this beautiful energy from Mother Earth.
Your lower body feels completely healed and at rest.
The energy travels into your torso.
It bathes your internal organs in a soft,
Rhythmic light.
Your digestive system,
Your lungs,
Your heart,
Kidneys,
All functioning in perfect harmony.
Your spine is absorbing this light like a sponge.
Your entire torso and the back feels relaxed,
Supported and healed.
The light flows into your shoulders,
Arms,
Hands.
Any weight you have been carrying on,
Your shoulders simply melts into the earth.
Your arms feel heavy,
Your palms are warm,
Fingers are still.
Your upper body feels completely healed and at rest.
Finally,
The energy reaches your neck your jaw,
Your face and your head.
All the tiny muscles around your eyes relax.
Your brain feels cool,
Peaceful and quiet.
Your entire mind feels clear,
Calm and healed.
You are falling asleep.
You are asleep.
You are asleep.
You are asleep.
You are asleep.
