At the end of the day,
Just before you call upon the gods of stillness and silence to help soothe you to sleep,
What do you say to yourself?
What questions do you ask yourself about the day that is leaving you?
If you are inclined to worry and be anxious and keep drawing your mind to what you didn't get done today,
Or what you must do tomorrow,
Or if only I had done that yesterday,
Then how will sleep come naturally?
How will you settle if you focus on the stiffness and soreness in your body,
And the thumping of your heart,
And the angst shooting through your veins?
Could you perhaps reflect upon three important questions instead?
When realising that you have done enough and been enough today,
Then sleep will be tender and not fraught with fear,
Tossing and turning will minimise and softness in the body and mind will feel welcome.
So the three questions to ask yourself,
How did I contribute today,
How deeply did I love today,
How peaceful do I feel now?
If you can comfortably answer these questions without hesitation,
And with full awareness,
And with an open heart,
Then sleep will simply say you are ready.
And so for our mindfulness practice right now,
As you snuggle into night's solace,
Do this.
Take in a long deep breath and gently breathe out through the mouth,
Releasing all that you can feel in your body.
And again,
Breathe in now for the count of five,
And hold for a few seconds,
And release the breath slowly.
How did I contribute today?
There may be one example or many,
But just focus upon one for a few moments,
And then let it go.
And in your own time,
Take in a long deep breath and gently breathe out through the mouth,
Releasing all that you can feel.
And at your own pace,
Just breathe in and out,
Your own pace counting for five,
In for five,
And out for five.
Slowing the breath down by slowing the counting down.
And how deeply did I love?
It doesn't have to be a person or a pet.
It may be a walk through a park,
Or a swim in the ocean,
Or time in the sun.
There may be one example or many,
But just focus upon one just for a few moments,
And then let it go.
And once again,
Take in a long deep breath in through the nose,
And then gently release out through the mouth if you can,
Just very slowly and gently.
Slowing your breathing down.
And again,
Just do this for a minute or so.
How peaceful do you feel now?
Scan your mind and your whole body to sense this peace.
Breathing in and out gently and peacefully.
And away.
Slowing the breath down even more.
Now simply breathe in and out at your own pace.
Slowing down each breath once more.
Feeling the breath move through you.
And allow my voice to meet you in the distance.
Far,
Far into the distance.
Hear my voice gently enticing you into deep,
Deep rest.
My voice beckoning you to sleep.
Gently coaxing you to release all that you clutch onto.
Letting go.
Letting go.
Letting go.
May sleep come and grant you deep,
Deep peace.
