If you're hearing this,
You've woken up in the middle of the night,
And that's okay.
Nothing has gone wrong.
Your body hasn't failed you.
This just happens sometimes.
I know that you can still rest deeply from here.
For now,
Let go of trying to fall asleep just for a little while.
The effort to sleep is often what keeps the body awake.
So instead,
You're just going to rest quietly with nothing to manage.
Bring your attention to the feeling of your body lying here.
Notice the support beneath you.
The bed holding your weight.
You don't have to force anything now.
Let everything be received.
As if the surface beneath you knows exactly how to carry you.
Nothing is required from you here.
And just know that you're safe to rest now.
Now bring a soft awareness to your breath.
No control.
You're just noticing.
As the breath comes in,
Nothing to do.
As the breath leaves,
Feel the body drop slightly.
Each exhale is a quiet downward movement.
As if you're sinking just a little more each time.
Now let your attention move as one slow wave through the body.
Beginning at the forehead.
A softening.
The eyes heavy and unfocused.
Jaw loosening.
Tongue resting.
The wave drifts downward to the neck.
The shoulders.
Nothing to do.
Just letting the wave pass through.
To the chest as it softens from the inside.
The belly loose and unheld.
Everything settling downward.
Hips heavy and wide.
Legs,
No effort left.
The knees,
Calves,
And feet.
Now feel the whole body at once.
One soft,
Heavy field.
And again,
A second wave of relaxation.
Even slower.
Starting at the head.
Down through the body.
Softening.
Loosening.
Dissolving.
Now let the edges of your body soften.
The place where your body meets the bed.
Let that line blur.
As if you're no longer separate from what's holding you.
Just one continuous field.
No effort to stay contained.
If thoughts are moving,
Let them drift far away.
And very softly,
You might notice you are held and protected.
Held and protected.
Each exhale,
Soft.
Each moment,
Held.
No need to force anything.
Just let yourself drift.
Now let go of the words.
Let go of the breath.
Let go of the practice.
Nothing left to do.
You are being held.
You're allowed to soften.
If sleep comes,
Let it take you.
If not,
Rest just like this.
Your body knows how to fall asleep.
You don't need to make anything happen.
Just allow yourself to be carried.
Sweet dreams.
