Good evening Go ahead and Begin to get really comfortable in your bed Allowing your body maybe to move in any way that it needs to Before you find that sweet spot of rest That sweet spot of stillness And once you do allow yourself to Connect with the physical touch of your sheets on your body I'm coming into both the touch of the support of Your bed beneath you And the touch of the covers above you Allowing your your body to sink in Between these two places sink into its warmth Feel its comfort Feel its emotional comfort saying that it's time for rest Signaling it's time to restore our bodies our minds our hearts I'm starting to notice your breathing Notice how the whole body When I breathe it Notice how the whole body breathes in there's a little bit of an expansiveness a bit of a lightness And notice your whole body breathing out feeling a little bit of a contraction and a release And following that for few rounds of your own breath Finding some space with each inhale Letting your body get heavier and heavier with each exhale I'm going to use some sounds to encourage our awareness to relax and to center So I'd like you to listen for any sounds that you hear happening outside Maybe you hear the wind the windows maybe you hear the trees rustling Maybe some animals or bugs making noises Maybe it's people or cars Allow yourself to just explore Allow yourself to just explore and let your awareness pick up any sounds that it can hear happening outside And just notice any sounds outside that come into your awareness And just notice any sounds outside that come into your awareness And just notice any sounds outside that come into your awareness And since you're most likely inside you're finding a little bit of gratitude for being inside maybe for having the heat or the coolness of your home depending what your weather is Or attitude for having the safety of walls in your home Now we're going to bring our listening inside a little bit and I want you to listen for any sounds that you hear happening inside your home Now we're going to bring our listening inside a little bit and I want you to listen for any sounds that you hear happening inside your home but outside of your room And so it might be people that are still up in the house,
It might be just any sounds that the house or apartment or home makes Just allowing your awareness to open up,
Noting any sounds even if it's difficult to hear any,
Really opening your ears And so it might be people that are still up in the house,
It might be just any sounds that the house or apartment or home makes And so it might be people that are still up in the house,
It might be just any sounds that the house or apartment or home makes And if you do or are hearing sounds of other people,
Maybe sharing some gratitude for the people that you share your home with,
Your loved ones,
Maybe it's roommates And if you're alone,
Just gratitude for again the home,
Having a kitchen to cook,
A bathroom to cleanse and shower And then bringing the awareness into your room and listening for all the sounds that might be happening inside of your room Maybe it's your partner beside you,
Maybe it's a fan,
Maybe it's those creaks and more nuanced sounds that you have to really listen for So see and allow whatever comes into your awareness And if it is a partner near you,
Maybe finding gratitude for them,
The love that you share,
Even if maybe sometimes you fight or you're just having a good time And so all the things that come with a relationship,
Just finding gratitude for being here with someone And if you don't have a partner,
If you are alone,
Finding gratitude for this room itself,
This bed that you get to sleep on,
The comfort of having these four walls And lastly we're going to bring the sounds all the way in and I want you to listen for all the sounds that you hear happening inside of your body Listening for your breath or your heart,
Maybe listening for the energy or the blood that's moving in and out your body Allowing any sounds to be noted in your awareness Thank you And then find gratitude for your body and for this heart that beats,
These lungs that breathe Gratitude for this life that you are living,
What the body allows you to do And as you feel that gratitude,
Allow yourself to continue to relax,
Continue to breathe and continue to ease into the comfort of your bed Thank you Thank you
