Somatic Sleep Routine

If your mind is racing or your body feels wired at the end of the day, you cannot simply force yourself to sleep. Your nervous system needs to feel safe enough to let go. Using gentle micro-movements, conscious body scanning, and soft breathwork, we will gently discharge the day's accumulated stress.

The final minutes of this track transition into a gentle guidance. There are no awakening cues or bells at the end, allowing you to drift effortlessly into a deep, natural sleep.

Best listened to in bed. Sleep well.

Transcript

Welcome to your somatic sleep routine before bed. This is your moment to decompress. To let the burdens, The responsibilities and all the energy of your day. Dissolve from your body. This is your moment to find rest and relaxation before you drift off to a well-deserved night's sleep. Let's begin with finding yourself in a comfortable position. And you can lay down for this one. So make sure that you are warm and cozy and all set up. And that nothing disturbs you here. And now we'll be doing some gentle movements in this practice. Note that these are optional and you can do them in a way that feels comfortable for your body. That's the most important thing here. And if at any point you'd like to stop the movements, You can absolutely do so. Listen to your body. As you are laying down. Notice how you are being carried and supported in this moment and let your body sink in deeper and deeper into this support. Let your body sink in deeper and deeper into this support. Feel how the earth is carrying you. And begin to release here. Begin to let go the heaviness of the day. Allow everything to drop down. Notice your thoughts. Softening in. Falling down from your forehead, From your thinking brain, All the way down to the back of your head. From the back of your head dissolving into the earth below you. Allow your shoulders to roll down your back like a warm waterfall. Feel the gentle waves of the breath moving through your upper body. How your chest rises and then your belly. How your belly sinks deeper and then your chest. Let's take a full exhale out through the mouth. Allow your inhale to arise naturally. And sigh out whatever you wish to release here. Repeat that three more times in your own pace. A natural inhale. Enlightening the load with a full sigh out. Now let your breath return back to a normal pace. Notice the contact points of your body with the surface below you. And let the whole back side of your body become heavier. And sink, Melt, Dissolve, Deeper and deeper. Into the earth below you. And bring your awareness towards your toes. And we'll do a very small, Effortless movement. If you'd like to release some tension from the body. And relax even more. In the laziest way possible. Move all your 10 toes to the right. With your heels, With your legs remaining on the surface below you. Only moving your toes here. And then in the slowest way possible, Move all your toes to the left. Notice how your feet turn back to the right. And to the left. Slowly to the right. And slowly to the left. With your whole body, Melt it down into your couch, Into your bed. Move to the right. Only your toes are moving effortlessly and to the left. To the right. And left. Continue breathing and continue moving in your own pace. Really small, Soft movements here, Right? And left. And left. Let's do this 10 more seconds together. Left. And last. And allow both your feet and your ten toes to fall open. Relax fully and rest here. Maybe you feel the need to yawn as a natural relaxation response. Unclench your jaw. And cleanse your belly. Shift your awareness towards your hips. And in a very small, Almost invisible way. Shift your hips from right to left. Again, A very small movement right. Right, Left. Feel any tension in your upper body dissolve. Right. Left. Allow your stomach to ease. Allow your belly to soften left to right. Left. We're softening, Relaxing your fight or flight muscles right now. Left. Take a soft inhale here. And the sigh out. At any pace, If you feel like you want to stop the movement, You can do it. Rest your awareness and allow these movements to integrate. Allow any tension to dissolve from the body. And two, And bring your awareness towards your fingers. Bring your fingers to your ears Begin to massage the ears. You might notice you'll yawn and I invite you to yawn. To start a yawn perhaps. You can start massaging the ears now. I'll be back in a minute. Bring the ear massage to an end and rest your fingers, Rest your hands. Allow any final yawns to happen. This is a great relaxation response. The relaxation response from the body. Notice how your mind is calmer. Your body is lighter. From here you can give yourself permission to go to sleep. And enjoy a great night rest. Feel the softness of any blankets and pillows supporting you. Notice your body from your head all the way down to your toes. Completely softened. Completely at ease. Completely at rest. From this restful state. Roll into a rejuvenating good night's sleep. I wish you the most beautiful night. Sweet dreams. And a beautiful morning tomorrow. All my love. Amais.