This meditation practice is designed to help you fall back asleep if you've woken in the middle of the night.
Waking in the night is a very normal experience,
And waking for longer periods of time is also perfectly normal.
Using your eyes,
Wriggling around until you feel like you're in a comfortable position,
And then trying to remain still.
And know that you can move if you want to,
Just try and allow your body to really sink into your bed.
To feel heavy,
Calm,
And still.
Becoming aware of the breath going in through your nostrils and filling your lungs,
Your chest rising and falling.
Allowing your breath to be the focus of your attention.
And just allowing thoughts in your mind to come and go like clouds,
Moving through the sky.
Just watching them drift slowly on by.
And continuing to focus on the sensations of your breath,
Moving in and out of your body.
If you're experiencing a lot of worries about work tomorrow or the things that you have to do,
Know that tomorrow is a day that you can deal with those worries.
Each time a thought arises,
Just allow them to move through your mind like clouds in the sky.
Allow your breath to gently rock you back to sleep.
Continuing to bring yourself back to the rocking feeling of your breath.
你可以起 prhores en All is still in silence.
Feel yourself sliding into a deep state of relaxation.
A deep state of sleep.
