Time to lie down.
Time to snuggle down beneath the bed sheets and get comfortable.
Let your legs rest in a comfortable position.
Just placing them hip width apart if you're lying on your back.
And allow your arms to lie softly by your sides or even rest on your tummy if whatever feels more soothing.
When you're ready allow your eyes to shut.
It's time to snuggle down.
Begin by simply noticing your breath.
With a calm awareness observe the natural rhythm of your breath.
Or if you prefer the gentle rise and fall of your ribcage.
Or the soft sensation of air entering and leaving your nose or mouth.
It's natural for thoughts to arise.
Your mind might revisit moments from the day or drift towards tomorrow or yesterday.
Just notice these thoughts and let them be.
They're like clouds floating across a calm sky.
Label them gently thoughts and return to the breath.
Breathing in.
Breathing out.
There's nothing to change.
Just allow the natural flow of the breath.
If you notice effort,
Frustration or fear meet it with compassion.
And should any thoughts of self-criticism arise soothe yourself by coming back to just one breath.
Breathing in calm.
Breathing out tension.
Allow this moment to be a moment of relaxation.
Allow this moment to be just as it is.
And again to the breath.
Enjoying the steady rhythm of a lullaby for the mind.
Now shift your attention to sensations in your body.
Bring awareness to your feet.
No need to move.
Just notice.
Feel the contact of your body with the bed.
Let your body soften.
And from your feet allow your awareness to move up into your lower legs.
Soften and soothe any tension that remains.
Soften and soothe any tension that remains.
Continuing slowly through your knees and into your upper legs.
Feel yourself beginning to melt into calm.
Just letting go.
Now guide your attention through your pelvis and into your stomach.
Noticing any tightness or softness.
Welcome whatever is there without judgment.
And moving your attention into your chest.
Shift attention to sensations in your body.
Start by moving your awareness to physical sensations in your feet.
There's no need to wiggle your toes or move your feet.
Just notice them.
Notice the pressure of your heel against the blankets or the surface beneath you.
And from your feet move your attention into your lower legs.
Noticing whatever there is.
Letting go of a sense of effort or needing to make anything happen.
Through your knees and into your upper legs.
Any tension that remains just aim to relax and let go.
And then moving your attention through your bottom and pelvis.
And into your stomach.
And you might notice a sense of your breath moving up and down.
Or other physical sensations.
Or sometimes even reflection of emotion.
And as you move from your stomach and now into your chest.
Notice each time your mind gets caught in thoughts of discomfort or distraction.
Then gently and with patience.
Guiding it back one more time.
Move around into your back.
Certainly a place many of us hold tension in different ways.
Relaxing your muscles as best as you are able.
Lowering your shoulders from your head.
If you feel a need to make any adjustment.
Pausing and choosing your next action.
Shift your attention into your hands and lower arms.
Observing and into the muscles of your face.
Perhaps noticing any locations of tightness.
Or pinching.
And then with gentleness.
As best as you are able.
Relaxing those muscles.
Have a general awareness of physical sensations throughout your body.
If you're still awake.
Bring your attention back wherever it chooses to go.
If it's a useful anchor for your attention.
You can count breaths.
Breathing out.
If counting becomes a distraction.
Then just stay with the sensation of breathing.
Wherever you feel the breath entering or leaving your body.
Or the rising or falling of your stomach and chest.
Continue on your own now.
Counting breaths.
Patiently returning your attention.
Whenever you become distracted.
If you lose track of counting.
That's fine.
Start over.
Wherever you last remember.
