The first thing I want you to do is to be comfortable.
Lay in your favourite,
Most comfortable position,
Any position you like.
When I tell you,
Take a breath in through your nose and out through your mouth.
Feel the air fill up your lungs and pay attention to how they expand and then gently and slowly let the air out.
Just like that,
You try.
When you breathe out,
Realise that everything is okay.
You can allow this time to be your stress free time.
Your problems,
Your worries,
Your schedule don't exist for the moment and so you're free to relax,
Completely relax and it's perfectly okay to do so.
As you are laying,
Pay attention to anywhere on your body that is holding tension.
Your forehead,
Your jaw,
Loosen your jaw and feel soft around your forehead.
Let go.
Are your shoulders lifted and tight?
Just place attention there and let them fall back.
Let them go.
Pay attention to your hands.
See if you're holding any tension there.
Now scan your whole body with your mind,
From your head to your feet and erase any tension you feel.
Let your body settle into a position of comfort and peace.
While all the while taking breaths in through your nose and out through your mouth,
Nice even breaths and imagine as you exhale that the tension in your body is leaving from your mouth.
Let go.
Notice how your body is relaxed at ease you are right now.
It's okay to let go,
To relax into the support.
Take a moment to soak in any sounds around you.
Can you hear the world?
You don't even have to try,
Just let the listener listen.
Can you hear traffic outside?
A dog barking?
Muffled voices maybe?
Your heartbeat?
Thoughts coming and going?
Your breath breathing in?
Your breath breathing out?
The rhythm?
The feeling in your body as you relax more and more into the support?
You are being held.
This is home.
Doshia Walia.
Something is watching the talk.
The positive,
The negative,
The positive.
It doesn't matter what it is.
It's being seen and it's okay.
Everything is perfectly fine right now.
Your mind is slowing down.
Thoughts are disappearing.
Everything is falling into its natural rhythm.
Get comfortable with it.
Fall down deeper and deeper.
And notice the gap between my words.
That silent space.
And if you drift off to sleep,
That's perfectly fine.
Now,
The busyness of the day can be what keeps us from sleep.
Your brain,
Tries to process all the day's events and feelings.
So today,
We are going to give your mind a little help with this process.
And we're going to ease you into a nice,
Deep sleep.
The following exercise can do that.
Can help you find deep,
Restful sleep.
Because it helps you process and evaporate all the unprocessed thoughts,
Which can become your stress at night.
So I invite you to rewind your day in small segments of time.
And as you do,
Just watch the events of it like a movie from an outside perspective.
What happened 15 minutes ago?
Were you tossing and turning in the bed?
If you are,
Just see it and notice the event.
But not the stress or the discomfort.
Just notice it.
Just watch it on the screen.
Without getting involved.
Now,
Rewind back an hour ago and look over the frame of mind you were in.
And see the situation clearly.
But don't get involved.
Just move on.
Rewind back two hours ago and see the movie.
And don't get involved again.
Just watch it.
And let go.
And you will find that your mind will be able to relax.
And you will find that you will be able to relax more easily.
Keep rewinding through the movie of your day.
And judge it or the events.
Just simply notice them unattached.
Because seeing it is enough.
And move on.
There is no stress right now.
No worries.
No thought.
There's just you laying in bed.
Comfortable.
Supported.
Relaxed.
Peaceful.
Unattached.
Unevolved.
And you will find that you are being involved.
Uncaring.
Just peace.
Quiet.
Silence.
Let go.
Let go into the support.
Feel how good it is.
Feel the comfort.
Feel the light.
Feel the light.
Fall asleep.
Feel how safe and at ease you are.
And how quiet your mind is.
Feel your breathing become more shallow.
And even out even more.
Let go.
Let go.
Feel the light.
Feel the light.
Let go.
Let go.
