I want to invite you to a space where you can prepare yourself for sleep.
And before we dive in.
Allow yourself to be in a space that is comfortable.
If you're someone who has been in a state of high energy,
High anxiety,
High stress,
I invite you to maybe lay on your back if that is accessible for you.
With legs up the wall.
Now if that's not doable,
That is completely okay.
Find a position that supports you.
If it feels right you can close the eyes and begin tuning in to your breath.
Notice you're in-house.
Notice the exhales.
What is it like to simply just watch your breath from the inside?
Easy breaths in.
Easy breaths out.
There's no pressure to.
Feel a certain way or be a certain way.
Or even sleep.
Anyway.
But can you just be?
In this moment.
In this time with yourself before bed.
For some of us.
We might need space.
To write out our thoughts.
Not to analyze or work on them,
But rather to brain dump.
To let everything filter out on the page.
So we no longer have to stir within our mind.
So if this feels like you today.
Maybe you grab a notebook and a pen.
And while you're listening,
Simply empty out.
All the thoughts that are here.
The big ones,
The small ones,
The real ones.
The ones you know are not true.
But take up space anyways.
Can you give yourself time?
To let go.
To feel.
The thoughts leave your body through your hand.
Into the pen onto the page.
Breathe.
Whether you chose the notebook or not today,
Maybe you simply imagine.
This process.
Living space.
To notice your breath.
The inhale.
On the exhale.
Breathe.
Whatever the future holds.
This moment is your focus.
We notice the sensations in the body.
And maybe.
.
.
Maybe we take the hands and squeeze the fingers in towards the palms.
And as we squeeze,
We take a breath in.
And as we exhale,
We release the fingers.
Now you can do that a couple more times if it feels right.
Squeezing the fingers in,
Taking a breath.
And exhale,
Releasing.
If it feels right,
You can do the same with the toes.
Squeezing the toes in towards the soles of the feet.
Breathing in.
And exhale,
Letting go.
Do this as many times as it feels right to you.
Breathe.
Notice.
Can you soften the space?
Of the heart.
The shoulders.
The arms and the hands.
And what might it feel like to soften the space of the forehead.
The eyebrows.
The eyes and the eyelids.
And even around the cheeks,
The nose,
The mouth,
And the jaw.
Breathe and let go.
Breathe here.
Notice.
You're welcome to scan the body and visualize each area.
As you breathe in.
And softening as you.
Exhale.
Now this.
Let's take a nice easy breath in.
And a soft breath out.
Regardless of what kind of sleep you get this evening.
Let your body know that you're here.
Allow yourself to do what you need.
Reposition if it feels right.
Brain dump on the page some more.
If your mind calls for it.
And with one last inhale.
And one last exhale.
I wish you a wonderful night's sleep.
