Take some time to settle into your bed,
Not just your pillow,
Your blanket or covers and whatever way feels most comfortable to you,
At least less uncomfortable.
Then move your body into a position that feels most comfortable,
Or at least less uncomfortable.
You can explore some positions,
Perhaps going to your side,
Your back or your belly,
Curling yourself up or opening yourself up,
Noticing what feels most cozy and most settling.
And know that you can change your position whenever you would like to during this practice.
Now that you are a bit more settled,
Take a few moments to scan your body from head to toe,
Noticing where your body feels the most settled and the coziest right here,
Right now.
Maybe your head and neck feel most settled and relaxed,
Maybe you feel your pillow softly cradling your head and neck,
Or maybe what feels most settled in your body is your back that is fully supported by your bed.
Maybe you are curled up in a fetal position and the coziest sensation is the sensation of being surrounded at your back and your front,
Or maybe the coziest sensation is your warm toes underneath the covers.
Let's just notice wherever it is in your body that feels the coziest and the most settled right now.
What are the sensations that tell you that you are settled and cozy in this part of your body?
Maybe you feel warm there,
Maybe you feel heavy there,
Perhaps there's a feeling of relaxation and ease.
Maybe this part of your body feels held.
Whatever the sensation is,
Allow yourself to pay attention to it.
We'll just take a few moments to really savor the sensations that tell you that you are cozy and settled.
You might notice as you pay attention to this part that feels cozy and settled,
That the sensation expands and spreads.
You might notice that this feeling of being settled deepens.
Go ahead,
Allow yourself to be even more settled.
You might also notice that your mind goes elsewhere,
Noticing other parts of your body that are maybe less settled.
Perhaps even parts of your body that feel pain or discomfort.
And that's okay for your attention to drift elsewhere,
That's normal.
If you feel an urge to adjust your position,
You can do that.
And then once you have resettled into this new position,
You can do that again.
Scan again for those parts of your body that feel the most settled and the most comfortable right here,
Right now.
Ever so gently,
Redirect your attention to the part of your body that feels the most cozy and comfortable and settled.
Just notice the sensation of comfort there,
Maybe a sensation of ease and being held by the bed underneath you and by your pillow underneath you.
There might be a sensation of melting into your bed.
And if your mind wanders elsewhere,
Notice where your mind wanders to.
And then again,
Gently redirect your mind to notice the parts of your body that are settled or are settling.
Focus on the parts of your body that are maybe ready to fall asleep.
Even if other parts might not be ready.
Let's just notice the parts that are ready to drift off to sleep.
Those parts of your body that are settled,
Heavy,
Relaxed,
Calm,
And at ease.
There might only be one part of your body that feels ready for sleep,
And that's okay.
Notice that one part and how cozy and settled it feels.
Allow your mind to drift wherever it wants to drift and then again,
Ever so gently,
Redirect your focus back to wherever you can feel the physical sensations of ease and readiness for sleep.
You can go through this process of letting your mind wander and then coming back into your body as many times as you would like to.
It doesn't matter how many times your mind wanders or where it wanders to,
Because it could always come back to someplace in your body that feels more settled,
Cozier,
And that is going toward sleep.
You always have somewhere in your body that feels more settled and more ready to sleep,
Even if it is a small part of your body.
You will always have a starting point.
Throughout your night,
A place in your body where you can start to settle and find ease and allow it to spread.
May your mind and your body remember this,
That you have a starting point always for settling yourself.
May your mind and your body remember this as you ease into restful and rejuvenating rest.
And may you feel restful and rejuvenated.
May your body drift off into sleep.
May your mind drift off into sleep.
And do what it needs to do for the rest of the night.
Good night.
