Welcome and good evening.
This is meditation for better sleep.
So find somewhere comfortable to lie down either a couch,
A bed,
Or the floor and then ask yourself can I be 10% more comfortable?
Then give yourself what you need to make that happen.
And breathe with me.
Find an exhale.
Then big inhale through your nose.
Open your mouth.
Exhale.
Inhale through your nose.
Now even bigger this time.
Open mouth.
Exhale.
Let it go.
Inhale through your nose.
Biggest one yet.
Let the day go.
Breathe normally.
Now inhale through your nose.
Close your mouth.
Exhale.
Inhale nose.
Exhale nose.
Inhale nose.
Exhale nose.
A little different.
Inhale.
Fill up your belly then your chest.
Exhale through your nose.
Beautiful.
Just like that.
Inhale belly then chest.
Exhale nose.
Relax your body.
Last one like that.
Inhale nose.
Fill belly then chest.
Exhale nose.
Soften.
Little different.
Listen.
Inhale into your belly then your chest.
Now sip in more air up into the throat.
Exhale nose.
Soften.
That's the rhythm.
Inhale belly chest up into the throat.
Soft exhale through your nose.
Inhale belly chest up into the throat.
Sip.
Soft exhale.
Nice.
Let that go.
Now on your own take a deep breath then at the top of the inhale pause and hold for as long as you can that feels safe.
We'll all let go at different times but when you're ready to exhale exhale it all out.
We've got two more like that so when you're ready you inhale fill it up sip in some more pause and hold hold when you're ready you let it go.
You've got it.
Last one.
Sip in as much as you can.
Hold as long as you can.
Then release let it go.
Feel the sensation through your body.
Breathe normally.
I'll set this intention of doing your best not to move your body for the rest of this practice.
You'll get the urge to wiggle your toes.
An itch will come up you'll want to scratch it and do your best just to observe that sensation and that desire and commit to not giving into it.
Just see what happens.
Now I'll mention parts of your body aside from staying still your only job is just to bring awareness to that part of the body.
Your right eye,
Right ear,
Right side of mouth,
Right side of neck,
Right shoulder,
Right arm,
Right hand,
Right thumb,
Right pointer finger,
Right middle finger,
Right ring finger,
Right pinky,
Right side of chest,
Right hip,
Right leg,
Right knee,
Right foot,
Right first toe,
Right second toe,
Right third toe,
Right fourth toe,
Right pinky toe,
Left eye,
Left ear,
Left side of mouth,
Left side of neck,
Left shoulder,
Left arm,
Left hand,
Left thumb,
Left pointer finger,
Left middle finger,
Left ring finger,
Left pinky finger,
Left side of chest,
Left hip,
Left leg,
Left foot,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left pinky toe.
Bring awareness to your whole body.
Again,
Awareness to the whole body.
Last time,
Whole body.
Stay here for as long as your time allows,
Even after the bell.
