Lie down all the way on your back.
Let the arms and legs fall extended out,
Soft and heavy.
Bring awareness to your feet.
Wiggle the feet just a little bit away from the hips.
Feel the space in the hip sockets.
Bring awareness to your hands.
Wiggle the hands away from your shoulders.
Feel the space in the shoulder sockets.
Bring awareness to the back of the head.
Wiggle the back of the head away from the shoulders.
Tuck your chin down.
Feel the space you just created in the neck.
While you're here,
There's only a few things to think about.
First,
Do your best to resist the urge to scratch your nose or wiggle your fingers.
That's your body trying to keep you awake.
So when those arise,
Send lots of soothing love to that area of the body.
And two,
Simply listen to the sound of my voice.
I'll give you suggestions throughout this meditation.
Only give about 10-15% effort.
That's all.
We'll start with five breaths.
Counting down five to one.
Find an exhale.
Then slowly inhale,
Filling up your belly,
Your chest,
Pausing at the top.
Then through the mouth,
Let it go.
Inhale belly,
Chest,
Pause at the top.
Exhale fore.
Soft,
Soft body.
Inhale belly,
Chest,
Pause.
Exhale three.
Empty out soft body.
Inhale belly,
Chest,
Exhale two.
Soft,
Soft body.
Belly,
Chest,
Pause.
Exhale one.
Soft,
Soft body.
This time,
Add some heaviness in the exhale as we empty out.
Breathe normally.
Listen to my voice as I mention parts of the body.
Your only job is to bring awareness to those parts of the body.
And remember,
Only 10-15% effort.
Starting on the right side,
Bring awareness to your right eye.
Right ear.
Right cheek.
Right side of the jaw.
Right side of the neck.
Right shoulder.
Right arm.
Right fingers.
Right side of the chest.
Right side of the belly.
Right side of hip.
Right thigh.
Right knee.
Right ankle.
Left side of the body.
Left eye.
Left ear.
Left cheek.
Left side of the jaw.
Left side of neck.
Left shoulder.
Left arm.
Left hand.
Left fingers.
Left side of chest.
Left side of belly.
Left side of hip.
Left thigh.
Left knee.
Left ankle.
Left foot.
Left toes.
Back side of body.
Back of the head.
Back of the neck.
Shoulder blades.
Hamstrings.
Back of knees.
Calves.
Heels.
Bottom of the feet.
Front side of body.
The face.
The throat.
Chest.
Belly button.
Hips.
Quads.
Kneecaps.
Shins.
Top of the feet.
The whole body.
Awareness to the whole body.
Then let that go.
Listen to my voice.
We'll count backwards from 10 to 1.
This time,
Visualize yourself.
Laying in bed.
See yourself from a bird's eye view.
Notice your hair.
Your facial expressions.
Your clothes.
Your blanket.
When we get to 1,
You'll be ready to fall asleep.
Starting at 10,
You'll see yourself gradually get heavier.
More tired.
Barely awake.
With each breath,
From 10 to 1.
Inhale.
Exhale.
10.
Heavier in the bed.
Inhale.
Exhale.
9.
Your face.
Eyes.
Legs.
Arms.
Inhale.
The body gets softer.
Less tense.
Inhale.
Exhale.
7.
See the tension.
Leave the body.
Inhale.
Exhale.
6.
Even more tired.
Inhale.
5.
Softer still.
Inhale.
Exhale.
Heavier still.
Inhale.
Exhale.
3.
Most tired.
Inhale.
Exhale.
2.
Mind floating off into sleep.
Inhale.
Exhale.
1.
The mind floats,
Floats,
Floats away.
