This practice is designed to help you fall asleep faster.
Sometimes our minds are still racing from the day.
It can be difficult to transition into sleep.
So this practice allows your mind to focus on different parts of the body.
And it should help encourage relaxation in your body and your mind,
Which will help you fall asleep.
There's no bell or sound that will ring at the end of our practice.
After we're done,
There will just be a few moments of silence and then the track will cut off.
So feel free to listen to this in your bed as you're getting ready to go to sleep.
Allow my voice to guide your awareness through the different parts of your body.
Imagine your awareness like a flashlight through the darkness.
And when I name a body part,
Shine your flashlight to that part.
Maybe repeat the part to yourself.
And then just follow my voice to the next one.
So don't have to worry about trying to wiggle and physically relax your body.
Just allow my voice to move your awareness through the different parts.
Let's start by bringing our awareness to the palm of the right hand.
Feel your awareness concentrating the palm of your right hand.
Become aware of the tip of your thumb,
Your index finger,
Middle finger,
Ring finger,
Pinky finger.
Become aware of the back of your right hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Right shoulder,
Armpit,
Waist,
Hip,
Your right knee,
Calf muscle,
Right ankle,
Heel,
Sole of your right foot,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Move your awareness to the palm of your left hand.
Feel your awareness concentrating the palm of the left hand.
Become aware of the tip of the left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The back of your left hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Left shoulder,
Armpit,
Waist,
Hip,
Your left knee,
Calf muscle,
Left ankle,
Heel,
Sole of the left foot,
Top of the left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now to the backside of the body,
Become aware of your right heel,
Left heel,
Right calf muscle,
Left calf muscle,
Back of the right thigh,
Back of the left thigh,
Right buttock,
Left buttock,
Low back,
Length of the spine,
Right shoulder blade,
Left shoulder blade,
Back of the head,
And the top of the head.
Now to the front side of the body,
Become aware of the spot in between your two eyebrows,
Your third eye,
Your right eyebrow,
Left eyebrow,
Your right eyelid,
Left eyelid,
Your right eyeball,
Left eyeball,
Your right nostril,
Left nostril,
Upper lip,
Lower lip,
The tip of your chin,
Right chest,
Left chest,
Heart center,
Upper abdomen,
Lower abdomen,
Right groin,
Left groin,
Right knee,
Left knee,
Right shin,
Left shin,
Top of the right foot,
All five toes,
Top of the left foot,
All five toes.
Become aware of the right side of your body.
Feel the right side of your body soften and relax.
Now the left side of your body.
Become aware of the left side of your body,
Feel the whole left side soften and relax.
Now both sides together.
Feel your left and right side of your body together.
Feel both sides of your body relaxing together.
Become aware of the whole body,
From your toes to the top of your head.
Awareness of the whole body together.
Feel the whole body relaxing together.
Feel your body relaxing as a whole.
Friend ke Award.
