Support Rest & Better Sleep | Meditation & Stretch

Struggling with sleepless nights? This gentle 20-minute practice combines Shavasana meditation with soothing stretches to calm the mind, relax the body, and support better sleep. A quiet, nurturing practice to help you unwind, release tension, and prepare for a peaceful night's rest. Please note: As this practice is designed for deep relaxation and sleep, please do not listen while driving or operating heavy machinery.

Transcript

So, Settling yourself into Shavasana. Proposal Surrender allow your body a rest lying down on the floor palms down, Beside you, Palms up. And let the leads flop out to the side. Allow the whole body. To release to the foot. And now allow a surrenderful mind as well. A space where both body and mind can simply rest. When we spend all of our time caught up in thinking, It's easy to lose perspective. The mind becomes busy with plans. Worries, Reactions, Decisions. And it can feel like we're caught up in a constant cycle. When we step back from the mind. Even just for a little while. We create space. In that space, We begin to experience a deeper stillness. Is inbound by the force. Don't need to stop the mind. You don't need to force it to become quiet. We simply sit back. And allow the thoughts to come and go. While we rest in that awareness within. It's from this place that clarity naturally arises. We all have an inner wisdom but it's often hidden beneath the noise of the mind. When we allow ourselves to surrender even for a few moments. That natural wisdom begins to shine through. And where we return to using the mind again. But often feels calmer, Clearer and more discerning. We respond with greater ease, Guided by a quieter knowing. Rather than by fear or habit. So for these next few moments allow yourself to let go. To let go of plans. Let go of likes and dislikes. To let go of the need to hold on to anything. Simply rest. To help us settle more deeply or gently. Move throughout the body and notice the sensations. Then we'll release the body part by part. So bringing your awareness down to the beat. And notice the heels resting on the floor the soles of the feet and the toes. Notice all along the tops of the feet and the ankles resting out to the side. Notice the calf muscles on the floor and the sheath. The kneecaps. The little spaces behind the knees. Notice the front of the thighs and the back. And allowing the legs and the feet to be heavy. Heavy and fluffy. And noticing the torso, The muscles in the buttocks the heaps nestling down. Guard us all across the lower back. It'll back sinking down. And the shoulder blades heavy, And in between the shoulder blades soft. And noticing the shoulders Heavy sinking children. And observing the movement of the chest as you breathe. The chest wall. And noticing the abdomen. Letting the tummy soften observing all along the front of the arms or down the back of the arms. The reason. Hands and the fingers gently curl. The arms and the hands heavy. And noticing the neck all along the front and the back of the neck. Neck wool. The back of the head resting on the pillow and the top of the head The head sinking down. And the face soft in the forehead. In between the eyebrows, Around the eyes, The cheeks. Around the mouth and the chins The jaw sucks. Letting go more and more of the body. Your body. And so just in the same way. Noticing them all. So we don't have to stop before. . . We don't have to change them. Can let the mind be as it is. It's reacting to whatever's happening in the outside world, So we let it. So what changes is our entanglement. We're not as involved. With the planning and the remembering and the organizing. We're just noticing. And we go to those sports with kindness. And gently let them go. We return to the breath. All the music if we find ourselves rolling them around rather than noticing and surrendering. And then when the mind's simple for a little bit, We can sink into that stillness again. So as much as we can. We see it back in that spice. Where we allow our natural wisdom to shine through. We're simply resting, We're simply surrendering and we're simply being. So. . . Gently bringing your awareness. Back to your body. And slowly we'll start to move the body but we still don't need the mind. We can still let it rest. So to keep that mindfulness throughout the posture practice. We notice the sensations of the body and we respond to them. That way we're always kind to the body. And also to help release, To sit back rather than thinking, Just experiencing. I noticed the brainy. So we sway between those two. Is still in a bit of a tatic space. Even when we're in motion. Uh huh. Gently waxing the body or wiggling the tongues. And the fingers taking a deep breath in, Stretching out one side of the body, Same arm to leg and stretching out the other socket and the diagonal opposite arm to leg. And the other diatom. Good, So we'll stay lying down, We'll warm up the body now. Sort of circling the ankles in one direction. And then the other way. And they're bending the knees, Tuck the hips under, Lifting your right leg up. I'm bending and stretching a rock leg. And straighten that leg, Small circles Getting larger and larger. And bending the knee out to the side, So nice big circles at the hip joint, Deep breathing as you go and coming back the other way, Large circles first. Getting smaller and smaller Back to center, Straighten the legs and lower the leg down and the right leg up. Lifting up the left leg, Bending and stretching the left leg. And strike nut like small circles. Getting larger and larger. Bending the D out to the side, Nice deep breathing, Big circles at the hip joints, And coming back the other way, Last circles first. Getting smaller and smaller back to center, Straighten the lips. Hello, The Magdell. And the left leg up. Clasping the hands behind the head, The feet hip-width apart. Both knees over to the right, Looking to the left. In breast and toilet. In Brazen Town, Roch. In Bresson Tollet. In breath to zing ta Spreading the seed wider than he could. Both knees to the right, Looking to the left. In breath, Center, Let go. In Gryffindor in Bresson Tollet. In breath to center, Knees into the chest, Far sneeze to the right, Looking to the left. In breaths and tablets. Ingress interrupt. In Griffin Toilet. Staying over that side, We need to come all the way up to zigging. And we're going to loosen up the upper body, But also nice deep yogic breathing as we go. So we feel the lungs from the bottom all the way to the top. And extend the upper end. Breathing in, Arms up. Breathing out, Palms up. Breathing in elbows back. Breathing out, Arms forward. Breathing in, Arms out, Palms down Breathing out. Breathing in, Crossing over, Breathing out. Breathe deeply. And out. Bringing the hands onto the knees, Chin to the chest. And then looking up Lowering down. Turn it up. And to centre, Tilting the head to the side then talk. Santa Claus. Santa socks. Center.