Welcome to your sleepiness training,
Where we'll learn to pair bed with the sensations of rest and sleep.
If you go to bed tired,
But as soon as you lay down,
Your mind starts racing and you relax,
It may be that bed has become classically conditioned with worry,
Restlessness,
Insomnia,
And anxiety about not sleeping.
So according to CPTI,
We can retrain ourselves to only associate bed with calm,
Sleepy feelings.
That way,
When we lie down and close our eyes in bed,
We're quickly taken by the pleasant sensations of relaxation and drowsiness.
The first way we can do that is by only going to bed if you are truly sleepy.
No wishful thinking allowed,
Only lay in bed when your eyes are heavy,
Not when you think you should be sleepy.
And the second way is this training that we can do together.
By doing this practice,
We can reduce the tension we associate with bed and improve our relationship with bed.
We'll welcome sleepiness into our arms and mindfully notice the sensations of sleepiness.
So settle into your sleep space.
Get into a super comfortable position.
And as we notice the sensations of rest and calm,
We'll pull them on like a warm,
Heavy,
Sleepy cloak.
Notice anything right now that tells you that you are ready to fall into the arms of sleep.
Get curious,
And we're going to keep noticing.
Start with how your bed feels to you.
Assuming that you are sleepy,
Bed might feel completely inviting,
Soft,
Warm,
A cozy nest meeting your body completely.
And just notice that.
Nothing else to do.
Just notice you've arrived here in bed.
Maybe invite the smallest bit of appreciation for your bed.
Maybe invite the smallest smile to the corner of the lips,
The easing of the forehead.
And how does darkness feel when you're sleepy?
A relief to the eyes perhaps?
Just notice that.
Roll around for a moment in the comfort of dark.
Your breath can be completely natural.
Soft.
Maybe getting a little longer.
Sighing out of you.
And if it feels right,
Maybe another sigh is needed.
Now,
Tending gently to how the body feels in its sleepy state.
Maybe you notice a heaviness,
Like a sandbag,
Starting at the top of the body,
Face sweet with tension washed away.
Away from the scalp.
Away from the forehead.
Away from the temples.
And eyes noticing those sensations.
Heavy.
Unfocused.
They might just float.
Moving down to the neck and shoulders.
If you notice tension here,
That's okay.
Release any control of that as you sweep down the chest and back.
Spine thick,
Heavy rope.
See if you can notice warm,
Heavy feelings.
And see if you can invite warm,
Heavy feelings.
Arms soft,
As if they've released a heavy load.
Maybe not holding.
Inviting hips to release freely.
Legs are still.
They have no job right now.
Just to lay,
Like fallen logs.
Noticing any tired in your feet.
Just noticing.
And just inviting.
Seeing if ease and softness can just lap up and down the body like warm waves.
Each breath a new invitation to melt.
And to enjoy.
Mind unfocused and drifting.
Shifting from here to there and yet not grasping or holding.
And if you notice the mind still attending to thoughts.
Still attending to sounds.
See if you can release any frustration or stress.
The mind is always doing something.
And yet sleep still comes naturally.
Inviting your attention back to all of these pleasant,
Restful,
Sleepy feelings.
Feelings that you've noticed.
Feelings that you've deepened.
Thank them for being here.
And truly ease into simply enjoying them.
Good night.
And thank you for practicing with me.
