This is a practice that is designed to help you to fall into a nice,
Restful,
Deep sleep.
The instructions will just go into silence at the end,
So I won't say goodbye.
To do this practice,
Make your body super comfortable.
When you're all set,
Let your eyes close.
Before doing anything,
Just get used to having your eyes closed and hearing these instructions.
Feel your whole body,
The position of your body,
The condition of your body.
See if there's anything you need to adjust.
And start taking some nice,
Long breaths.
Breathe in and out through your nose.
You don't have to take the deepest breaths that you can take.
But take some breaths that really fill you.
You don't have to do the longest exhalation you can make.
When you breathe out,
Squeeze a little bit and really empty yourself.
After the next intentional breath like that,
Just let your breath go.
Just let your breath breathe itself.
It knows what to do.
Bring your attention to your head.
Really relax your face or relax your forehead.
Relax your jaw.
And let your head be heavy.
Let your neck really relax.
Let your tongue inside your mouth totally relax.
Feel your torso supported,
Relaxing.
From your armpits,
Let your arms release fully through the palms of your hands.
You're done.
You're done with everything for now.
Your hands can just really let go.
Your arms can really relax.
Feel your lower back supported and supporting your whole abdomen.
Relax your abdomen,
Relax your belly deep down into your pelvis.
Feel your pelvis supported.
Your hips,
They're done for the day.
They're done supporting you,
Moving you.
Your legs can just relax from the hip bones all the way out through the soles of your feet.
Breath by breath.
Your whole body getting heavier and heavier.
Your head is getting softer and softer.
You're just letting go of everything.
Letting go of everything.
Then from the top of your head,
Just slowly scan down what is still holding on.
Let it go.
Breath by breath.
Then by moment,
Let everything go.
Then by moment,
Let everything go.
Then by moment,
Let everything go.
Then by moment,
Let everything go.
