You've woken up hot and restless stay here for a few quiet minutes and let yourself settle back into the night Lie down comfortably in your bed.
And feel the pillow beneath your head.
Feel the mattress beneath your body.
And notice the air around you.
Perhaps there is a little coolness somewhere in your skin.
Take your time finding it.
Maybe it's on your face,
Your neck.
Tip of your toes.
Perhaps one side of the pillow feels cooler than the other.
Find that small place of coolness and simply rest your attention there.
Notice what coolness feels like.
Notice the texture of the fabric around you.
Notice the movement of the air in the room.
Now notice the places where your body is touching the bed.
Your head on the pillow,
Your shoulders against the mattress.
Your back.
Your hips.
Your legs.
Your feet.
Feel the weight of your body being received by the bed.
Now think of a cooling sensation.
Maybe just the idea of letting your body go in a cold river.
And try to feel this coolness in your body.
Breathe in.
And breathe out.
And feel the breath coming in.
And follow the air as it leaves your body.
Breathe in fully.
And let the exhale be slow and easy.
Breathe in,
And let this quiet movement flow in your body.
In.
And slowly out.
You might notice that your body still feels warm and that's okay.
Stay with one place that feels cooler.
And if you can't find any just imagine floating in cold refreshing water and let that become your little resting place.
Whenever your attention wanders,
You can return to it.
The cool pillow,
The air on your skin.
The sheet against your body.
Now notice your hands.
Perhaps they still feel warm.
Simply notice their temperature,
Feel the fingers resting,
The palms resting.
And let your hands become heavy.
Notice your feet.
The sheets around them.
The air around your toes.
The weight of your heels against the mattress.
And let your feet rest.
Gently come back to the breath.
A quiet breath in.
And a slow breath out.
With each exhale,
Feel the weight of your body against the bed.
If some thoughts are popping up just come back to the physical world and sensations around your body,
The pillow,
The mattress,
The cool air and your breath.
Find that cool place again.
Stay with it.
Feel its temperature.
And notice the warmth of your body.
Cool and warm together.
Your body resting in the space between them.
Now let your attention become wider.
Feel your whole body lying here.
Your head,
Shoulders.
Bad.
Hips.
Legs.
And fee.
Feel the whole body being held.
And let your breath move quietly in and out.
Let your body have this time to rest.
One quiet breath in.
And a slow breath out.
Feel the cool air around your skin.
And the night around you.
Let yourself rest.
Just resting.
And if sleep comes,
Let it come.
