There really is no rush or hurry to fall asleep.
This is a perfectly relaxing and enjoyable time in itself.
So take this opportunity to just enjoy a little peace.
A little serenity.
A little relaxation.
Leave all of the troubles and situations of the day in a box by the side of the bed.
The day is done.
And tomorrow has not yet begun.
So any memory of the day or prediction of tomorrow,
It really is not necessary right now.
So memory and prediction can stay in a box by the side of the bed.
Deep and slow.
Give plenty of attention to the breath.
As though the breath is the only thing.
Have any real interest right now.
How does it feel to breathe?
As you notice the sensations of breathing.
Notice the breath slows itself down.
And deepens itself.
There's no forcing necessary.
This happens naturally.
And just be aware of the breath.
Deepening.
Sláinte!
Be aware of the sensations of the body.
And try not to analyse anything.
Don't worry if areas are tense.
Or painful.
Just be very present,
Very conscious.
Just notice the raw sensation of the body.
If you were not to analyze the body,
Not to interpret sensations.
The body simply becomes neutral.
Just a cloud of sensation.
Simply be neutral.
Empty.
Spacious.
Feel the fabric on your skin.
As a raw sensation without analysis or interpretation.
Just the pure sensation of the fabric.
Notice the temperature in the room.
And do not decide if the temperature is comfortable or uncomfortable.
Make no decisions or judgements at all,
Just observe.
What is the feeling of the temperature as a sensation?
Feel the peaceful atmosphere in the room.
This is a quiet time.
A peaceful time.
Just enjoy this serenity.
Notice.
The weight of the body.
As it presses against the bed.
And begin to allow gravity to pull tension out of the body.
Letting the dark,
Stagnant energy in the body flood downwards towards the earth.
Pay extra attention to any areas in the body where there is a dense feeling.
And breathe some lightness,
Some peace into this dense area.
Perhaps the lower back.
Perhaps the belly.
The neck or chest.
These are areas we hold tightly.
So now as we're relaxing into sleep,
You can let these areas go,
Let them expand and breathe.
Let the world begin to vanish.
There is no outside world.
Let all ideas of tomorrow vanish.
There is no tomorrow.
Let all ideas of the day vanish.
There is no yesterday.
There is only ever now.
So rest into this moment.
All of the troubles and situations of the mind.
They will resolve themselves in time.
All troubles that have come before have already passed,
And these two shall be no different.
All shall be well in the end.
Let the world go.
Let the mind go.
Let the body go.
Just be.
Nothing to be done.
