This is a guided practice to help you fall asleep.
So just taking your time to come into the most comfortable position,
Making any final adjustments with your blankets or your pillows.
Just allowing yourself a few extra moments to adjust anything that is asking for your attention.
When you're ready,
Closing your eyes,
Starting to drop into your body,
Noticing the sensations that are here.
Remembering that you are safe to be in this space.
You are safe to be with the sensations in your body.
You are safe to fall asleep.
And sometimes taking some of the pressure off can help too.
I wonder if perhaps you've noticed thoughts or a mentality of I need to fall asleep right now.
Can you shift towards something like I am here to rest however that may show up for me.
You are here to rest however that may show up for you.
Starting to tune into your breath,
If that is a safe or comfortable space to be.
If it is safe and comfortable to notice your breath,
See if you can bring your attention there.
So you might start by noticing where air enters your body.
So if you're breathing through your nose,
You might notice the air entering your nose.
You might notice the air leaving out your nose.
You might even notice the temperature difference between the two.
Can you tune into the fact that the air leaving your body is warmer than the air entering your body.
So you can stay here observing,
Noticing,
Getting curious about your breath in and around your nose.
Or maybe you'd like to notice what parts of your body are moving as you receive the breath.
And what parts of your body are moving as you exhale.
So just continuing to notice whatever parts of your breath that draw your attention.
It may be help you to feel a little curious or comfortable or safe.
Letting your breath be at the rate that it wants to be at and just observing it.
Letting your body do what it would like to do while you watch.
So continuing to observe that inhale.
And on the exhale,
Just imagining your body getting heavier.
On the exhale,
Imagining your body sinking further into your bed.
Just allowing yourself to surrender on the out-breath.
Noticing any parts of your body that are maybe constricting or holding on.
It's okay that they're doing that.
And how might they respond to an invitation to surrender into that soft surface below.
And if they do respond,
If those tighter areas do start to let go,
That's okay.
And if they're not quite ready,
That's okay too.
Just inviting,
Inviting in that softness on the out-breath.
So just continuing to notice your inhale.
And continue to allow your body to sink deeper into your bed.
On the exhale,
