Welcome to this end of day ritual to prepare you for sleep.
You can get right into bed and just get cozy and comfortable,
Shutting off the lights,
Closing down the eyelids,
And beginning this practice with a nice deep breath in through the nose.
Relax your jaw if you'd like.
Go ahead and just sigh it out.
Repeat that just a couple more times,
Breathing in,
Feeling that breath flowing into the body.
And as you exhale,
Let your body take up a little bit more space and invite your body to soften,
To release down into your bed.
And just do that one more time,
Breathing in,
Breathing out,
Letting go of the day that you've had.
And then just check in with your whole body and notice if any part of you wants to adjust or shift.
Even if it only makes you 3% more comfortable,
Go ahead and make those changes.
And then move your awareness down through the body to the soles of your feet and just really gently give your toes a little wiggle.
And as you feel the soles of your feet,
I want you to move your awareness down beyond the soles of your feet,
Past the foot of your bed.
And imagine here in this space,
There is this large still lake.
So still that you can easily see the reflection of the moon and the stars within it.
And using the breath,
We're going to begin to draw this stillness,
This peacefulness within this lake into the body to soothe your nervous system,
Relax your body and mind and help you fall asleep with ease tonight.
So you're going to be imagining that the breath now is entering the body through the soles of the feet.
And likewise,
You'll be breathing out through the soles of the feet.
So let's give this a try.
As you breathe in,
Imagine this energy of peacefulness,
This energy of stillness coming in through the soles of the feet and let this energy rise up to your ankles.
And then as you breathe out,
Let this energy flow back down through the soles of the feet into this imaginary lake.
And then we'll repeat that.
So breathing in,
Letting the stillness of the lake rise up through the soles of the feet.
And this time breathe it all the way into the level of your knees.
And then as you breathe out,
Just letting that energy slowly drain back out to the lake.
Continuing just like that,
Breathing in through the soles of your feet,
Feeling this peaceful,
Soothing energy rise up to the level of your hips.
And as you exhale,
Letting any stress,
Any tension drain out through the legs back to the lake.
Inhaling,
Drawing peaceful energy up through the legs,
This time all the way to the level of your navel.
Exhaling,
Letting go of stress,
Tension from your day.
Breathing in through the soles of your feet,
Lifting peaceful energy up all the way to the level of your heart,
Submerging the hands and the arms.
Exhaling,
Letting that energy flow back down and out through the body,
Taking with it any negativity lingering here with you now.
Inhaling,
Letting your breath stretch out a little bit longer as you draw the energy up,
This time lifting to the center of your throat.
Slow release,
Breathing out and down through the soles of your feet.
Breathing in,
Drawing the energy up all the way to the space between the eyebrows.
Exhaling,
Letting go of your day,
Letting go any stress from your day.
Again,
Inhaling,
Drawing peaceful energy up through the body,
This time all the way to the very crown of your head,
Submerging your entire body in this peaceful energy and breathing out,
Letting this energy flow back down through the body,
Taking with it any negativity left over from your day.
And again,
Inhale,
Feel the breath lifting this still energy up through the body to the crown of the head and this time as you breathe out,
Let this energy flow out through the crown of your head,
Washing over the outside of your body,
Flowing all the way back down to the still lake at the foot of your bed.
And now we'll repeat that a couple more times,
Breathing in through the soles of your feet,
Feeling the soothing,
Peaceful,
Still energy move all the way up through the crown of the head,
Exhaling,
Letting that energy release out through the crown of the head,
Flowing over the outside of your body,
Draining back down to the lake.
One more time with your breath.
Beautiful.
Now let that go and just breathe naturally.
Inviting your body and your mind to continue to release anything that no longer serves you.
Letting that energy flow down and out through the soles of your feet,
Letting it be washed away into this still lake right at the foot of your bed.
And in your own way saying goodnight to your body,
Saying goodnight to your mind,
Saying goodnight to the universe.
May you have a deeply restful sleep.
