Find your way into a position that you'd happily fall asleep in.
Set an alarm should you have a time limit for this period of rest.
Then find comfort.
Settle into comfort.
Rearrange your body or the things around you.
Pillow,
Blankets.
Find comfort.
Find support.
There's nowhere else you need to be right now.
Feel the comfort.
Feel the support of the ground or the surface that you're on.
Feel every part of your body that connects to that surface.
Feel every part of your body free from tension.
Soft.
Support it.
With awareness.
No need for movement here.
Scan the entire backside of your body.
Start with the right heel,
The calf,
Back of your knee,
Thigh,
Right side of your hip,
Left heel,
Left heel,
Calf,
Back of the knee,
Thigh,
Left side of your hip,
Your whole hip.
Let your awareness travel up your spine,
One vertebra at a time.
Slowly.
Let your awareness travel from your right shoulder to the right upper arm,
Right elbow,
Right forearm,
Back of your hand,
The nails of each of your fingers on the right hand.
One by one.
Left shoulder,
Left upper arm,
Left elbow,
Left forearm,
Back of your hand,
The nails of each of your fingers on the left hand.
One by one.
Back of your neck,
Back of your head.
No tension,
Just ease.
Become aware of your heartbeat,
How your heart contracts with every beat and expands.
Become aware of your breath.
Just notice.
Notice how it moves in and then out of your body.
If you're drifting between awake and sleep,
No need to hold on to my words.
If you're in a state of aware rest,
Not quite ready for sleep yet,
Let your awareness repeat.
Let your awareness repeat the journey.
Scan your body from right here all the way up to your head.
No need to follow the same path.
Let your awareness create its own.
No rush.
Inhale for count of five and exhale for count of seven.
Pause.
Inhale for count of five.
Exhale for count of seven.
Pause.
Continue like this.
Inhale for count of five.
Exhale for count of seven.
Pause and continue.
This practice of rest is now complete.
