I invite you to find your way into your comfortable position for a deep,
Restful night's sleep.
Wiggle around and get that just right fit for your body so that you can let go into sleep.
Take some deep breaths into your body with the intention of becoming aware of your body.
On your exhale,
Releasing anything that you may have been holding onto during your day.
Do this at your own pace,
Taking in a full,
Deep breath,
Feeling your body,
And on that exhale,
Just releasing your day with your breath.
Good.
Now take a deep breath in and hold at the top of the breath as you spread your awareness all the way out to your skin.
Exhale,
Letting go of this breathing practice.
Let go of doing.
Surrender.
Give yourself permission to move into sleep at any time during this practice.
Let your body know that it's safe and it's okay to let go into sleep.
Now I invite you to listen to sounds around you.
Distant sounds,
Maybe outside the room that you're in.
Your mind may try to name the sound,
But just note hearing.
Now notice where your body is in relation to that sound.
Now move to sounds in the room that you're in,
Noting where your body is located relative to the sound.
Moving to sounds within your own body,
Perhaps your digestion,
A swallow,
Or the rhythmic quality of your breath.
Now to further locate your body in this moment and time,
With all of your perception,
Notice the support below your body.
Energetically give in to the surface beneath you,
Falling back into this support.
Let your perception move in front of your chest,
Noticing how your body is able to perceive the ceiling above you.
Now noting what is to the right of your body,
Perhaps sensing a wall or furniture,
Sensing your body in relation to these objects.
Perceive to the left of your body,
Above your head,
Below your feet.
Become aware of your whole body at the center of these coordinates.
Call all parts of yourself into the core of your being,
Perhaps noticing that sense of wholeness.
Give your body permission to relax even deeper as you rotate your attention through your body.
Your body has permission to rest and let go into sleep at any time,
Releasing any unnecessary tension in your face,
Jaw,
Shoulders,
Letting go deep within your belly.
Now notice the two lips touching.
Let the lower jaw soften as you bring your attention inside of your mouth,
Noticing your teeth and gums,
The domed roof of your mouth,
The soft inner side walls of your mouth.
Invite the tongue to release and relax into the floor of the mouth,
Surrendering and letting go.
Sense the left ear,
The right ear,
Both ears simultaneously.
Soften your cheeks.
Become aware of the whisper of breath at your nostrils,
The natural breath sweeping in and out,
Breath moving in and out.
Now sense your eyes,
Eyelids so heavy now,
Just the left eye,
The right eye,
Both eyes simultaneously,
Eyebrows soft.
Slip your attention up the bridge of your nose and into the brain,
Sensing the third eye area below the crown of your head,
Relaxing your forehead,
Your scalp,
All the tiny muscles under your hair,
Softening,
Feeling into the back of the head,
Back of the neck,
Throat,
Feel the shoulders relaxing.
Move your attention to the left arm,
Left arm from the upper arm to the elbow,
Forearm to the left hand and fingertips,
Right arm now,
Attention from the right upper arm to the elbow,
Forearm to the right hand and fingertips,
Both arms simultaneously,
The palms of both hands,
Just the palms of the hands,
Without thinking,
Simply perceiving the front of the torso,
The back of the torso,
The sides of the torso,
Whole torso now,
Releasing.
Move into your hips,
Find your way into the deepest part of your hips,
Anchored,
Hips and buttocks so heavy,
Sensing just the left leg,
Left thigh,
Knee,
Foreleg,
Ankle,
Left foot and toes,
Entire left leg,
Right leg now,
Right thigh,
Knee,
Foreleg,
Ankle,
Foot and toes,
Entire right leg,
Both legs simultaneously,
From hips to toes,
Rest your rest your attention at the soles of your feet,
The soles of your feet,
So stable and grounded now,
Perceiving the whole body,
Whole body surrendering,
Letting go,
Become aware of the body breathing itself,
Sense the breath at the low ribs,
The natural breath rising and falling,
Nothing to change,
Just breath moving in,
Breath moving out,
Counting the breaths backwards from seven,
Like this,
Breath moving in and out,
Seven,
Breath moving in and out,
Six,
At your own pace,
Counting backwards to zero,
Breath moving in and out,
Count,
If you lose count,
Simply return to the number seven,
Breath awareness,
With each breath moving deeper and deeper into a state of letting go,
Release the breath counting,
Sense the whole body,
The presence of the whole body,
Open,
Relaxed,
Let your attention rest at your heart,
Sink deep within your sacred heart space,
Moving deeply inward,
Dropping within this inner safe haven,
Noticing the feeling vibration you experience deep within your heart,
Making contact there with the deepest part of yourself,
Touch this living light within you,
Allow this energy that is you to envelop your whole body,
Your whole body surrounding you with a soft feeling of support,
Allow yourself to receive,
Give yourself permission to be cradled,
Supported and loved,
Rest well in this inner safe haven.
