Fall asleep without trying meditation.
Let's begin.
Find the way you want to sit or lie down.
There's nowhere else you need to be.
Nowhere else you need to go but be here now.
Allow the surface beneath you to receive your weight.
You don't have to do anything.
Not one thing.
You've been awake for long enough.
Maybe you've turned the pillow over.
Shifted your position wondered what time it is.
Hoped this would be the moment sleep finally arrives.
Perhaps you are a little tired of trying.
So right now,
We're not going to try.
No relaxing,
No calming down.
No clearing your mind.
You don't have to make anything happen.
Instead,
We're simply going to let your body lead and your mind can follow.
The way it has,
More times than you could ever count.
You drift away before we finish.
That's perfectly alright.
You don't have to hear every word.
You don't have to stay with me.
Whenever sleep binds you,
You can simply let it.
Take one easy breath.
And let it leave you.
Now simply notice the weight of your body meeting the surface beneath you.
Pillow beneath your head supported We'll move gently through the body,
Nothing to notice,
Nothing to achieve.
Nothing to get right.
Just simply allowing your attention to rest where each word lands Notice your right hand your thumb.
Your first finger.
Your second finger.
Your third finger.
Your little finger palm of your right hand.
The back of your right hand.
Your whole right hand.
Right wrist.
Your right forearm.
Your right elbow.
Your upper arm.
Your right shoulder.
Your whole right arm Now your left hand.
Your thumb.
Your first finger.
Your second finger your third finger.
Your little finger.
Palm of your left hand.
The back of your left hand.
Your whole left hand your left wrist.
Your left forearm.
Your left elbow.
Your upper arm.
Your left shoulder.
The whole left arm.
Both arms together,
Resting,
Nothing to hold.
Now your right foot.
Big toe.
2nd toe the third toe.
The fourth toe.
The little toe.
Sole of your right foot.
The heel.
The angles.
The right calf.
The right knee the right side.
The whole leg.
Now your left foot.
The big toe.
The second toe.
The third toe.
The fourth toe.
The little toe.
Soul of your left foot.
The heel.
The angle.
The left calf.
The left knee.
The left eye.
The whole left leg.
Both legs together,
Resting,
Supported.
Now your hips.
Your pelvis your lower back.
Your middle back.
Upper back.
Your whole back meeting the surface beneath you.
Your belly rising a little.
Falling a little.
You don't have to help it.
It's already happening.
Chest.
Your heart.
Quietly keeping its own rhythm.
Minute.
After minutes.
Hour after hour.
Day after day.
Without ever asking for your help.
Your throat You're next.
Your jaw.
Perhaps your teeth naturally find a little space.
Your tongue.
Your lips your cheeks.
Your eyes simply resting.
The space between your eyebrows your forehead your temples your scalp your whole head.
Whole body from the top of your head.
The tips of your toes.
Resting,
Supported.
Your whole body resting.
Supported Now there's nowhere your attention needs to go.
It can simply rest wherever it naturally rests.
If it settles,
That's alright.
If it wanders.
That's okay too.
Perhaps you are noticing how much has been happening without you doing anything at all.
Your breath finding its own rhythm.
Your heart keeping its own gentle time.
Quiet work of your body continuing just as it always has.
Perhaps there are thoughts,
Perhaps there aren't.
Either way,
Nothing needs to be different.
Thoughts have never stopped a body from knowing how to rest.
And calm.
They can go.
You don't have to follow them.
And you don't have to send them away Perhaps you notice the places where your body meets the surface beneath you.
Your head,
Your shoulders,
Your back.
Your arms.
Your hips,
Your legs,
Your feet.
The surface beneath you has been carrying you this whole time.
You don't have to carry yourself.
There's nothing waiting for you in this next minute.
Nothing waiting in the next breath.
Only this one and now this one Perhaps without noticing exactly when.
Your body has continued finding its own way.
Moment.
Bye moment.
Without checking.
Without measuring.
Without trying.
Exactly as bodies have always done.
There's an old kind of wisdom that lives beneath thinking.
The wisdom that keeps your heart beating keep your breath moving quietly repairs,
Renews,
And restores without asking you to understand how.
You don't need to help it You don't need to hurry it.
You don't need to watch it.
Perhaps this moment can simply be enough.
Having to solve Nothing to become Nothing to improve.
Nothing to do.
And if your attention drifts.
Let it drift.
If these words begin to fade.
Let them fade You don't have to stay with my voice.
You don't have to remember what comes next Your body remembers this long before words,
Long before effort,
Long before trying.
Resting.
Supported Nothing to hold.
Nowhere else your attention needs to be.
Wherever it has settled can be enough.
If it has wandered,
That can be enough too.
The surface beneath you still carrying you.
The breath is still breathing Your heart is still keeping its quiet rhythm.
Everything that truly needs to happen is already happening.
Nothing to follow.
Nothing to remember Nothing to finish.
Just this moment.
There's an old rhythm that belongs to every living thing.
Turning of the earth.
Changing of light.
Quiet rhythm of breathing in.
And breathing out.
Your body has always belonged to that rhythm.
There's nothing you need to add.
Nothing you need to take away.
Only allowing.
This moment.
To be exactly what it already is These words begin to drift further away.
That's okay.
You don't have to stay with them.
You don't have to notice when they become quieter or when the spaces between them grow a little longer There is nothing to miss.
Nothing to keep hold of.
Nothing to do.
Supported Resting.
.
.
Enough.
And whenever rest finds you.
You don't have to notice.
Because your body already will.
