Sleepy Toes (With Exended Night-Long Music)

A process my Dad talked my Mum through once she had 3 kids and struggled to switch off and sleep...passed on by her, I used it to help my son settle down for the night when he was young.

I will talk you through inviting sleepiness to gradually wash over your whole being and welcome you into sleep, whether you are 3, 33, or 93, and wish you a replenishing, restful night.

For this version, I have extended the music so it lasts all through the night.

Background music by Grand Project, with gratitude.

Transcript

You've come to the end of your day. It is now time for some rest. For you, For your body, For all those parts of you that have been living life, Playing well, Working hard. Now it is time to give them some love. So I invite you to settle in to your resting place. To settle in to however you are lying down. Notice those parts of you that are resting on the bed. Notice the weight of them. And then let your mind and heart wander back over memories from the day. They might be memories that you're struggling with. Or that make you feel sad. They might be memories that are bringing you joy or making you giggle. I invite you to think about one thing that was challenging and that you found your way through. And then think of something that you're really glad for in this day. Something that made you happy or feel loved. Or that you feel grateful for. And then let the day float away. You're here now in this place of rest. And we're going to start at your toes. So they might give a little happy wriggle in response. And then let them settle. So just imagine a wave of sleepiness coming in to your toes. And you might imagine that to the light or a color or a bit like water washing over them. Or it might be a sound. Or it might be a purely physical feeling. Imagine that sleepiness coming into your toes and then coming through the whole of your foot. It's carried you places today. Each one in their turn. Allow that sleepiness to go right through the sole of your foot. Over the top. And through all the inside. And then it will reach your ankle. Allow the sleepiness to come through your ankle. And then slowly up through your legs. Up through your calves. And then slowly up through your feet. And your shins. Those legs have been working hard today to take you places. Allow that sleepiness to come up further and into your knees. Taking that sleepiness on through your thighs. Front and back. All around. Inside and out. And then up into your hips. Your bottom. Noticing it all become lusciously heavy and sleepy. Allowing it this rest. Your whole body. So that it can play again tomorrow. And that sleepiness going through your hips. And up into your lower back. And your lower belly. Swirling all around. Travelling up through your waist. It continues to come up your back. And the side of your ribs. And then it comes up your front. Up through your chest. Into your breath. And you notice your breath slowing down. As that sleepiness caresses you with love and safety. And then it comes up into your shoulders. Sweeping through and down your arms. And through your elbows. The sleepiness continues into your lower arm. Into your wrists. Your hands. And through to your fingertips. Noticing it go through every single finger and thumb. And then that sleepiness gives your arms some extra love coming back up through your hands and your wrists. Back up through your arms. Your elbows, Your upper arm and into your shoulders. And the sleepiness comes through your neck. Part of us that can be really hard to relax. Your neck works so hard keeping your head up throughout the day. So allow that sleepiness to creep in. And then up around the back of your head that is still working hard. Letting that sleepiness wash over and letting your head rest. And it comes down over your forehead into your eyebrows. Your eyelids and your eyes. Down the side of your face into your temples. Around your jaw. And down your nose across your face. Into your mouth. Your cheeks. Your ears. And then allow that sleepiness to drift into your heart space. Allow yourself to get heavier. Breathing that sleepiness in. Breathing it out all across your body. Letting yourself go deeper into that sleep. You may be inviting yourself into dreams. Magical, Restful or playful dreams. Or you may be inviting yourself into a place of quiet stillness. Wherever you're headed. Let that sleepiness stay. So that you rest. Rest and know that you are loved and safe. You are part of this amazing life. This incredible universe. You are part of the powerful and supportive universe. And the intelligent being that is nature. So take your turn to rest. I wish you a nourishing sleep and a beautiful dawn in the morning.