Tonight,
You're giving yourself the gift of deep healing rest.
This practice is here to hold you gently through the night,
Whether you stay awake for a while or drift off long before the end.
You don't have to concentrate or try hard,
All that's asked of you is to listen softly and allow yourself to be cared for.
When you're ready,
Begin to settle in,
Get comfortable lying on your back,
Allow your legs to rest naturally apart,
Arms at your sides,
Palms facing upward or however feels best.
Let your body be fully supported by the bed beneath you,
Let your eyes gently close,
Knowing you are safe to let go now.
This time belongs only to you,
Tasks and problem solving can step aside for a while,
Here you are invited into rest,
Into gentle repair,
Into stillness.
Now invite a healing intention into your awareness.
This intention,
Your sankalpa,
Is a gentle affirmative truth,
It can be something like I allow myself to heal,
I am held in peace and comfort or I sleep easily and wake refreshed.
Choose one now or let one arise naturally and whatever you choose,
Silently repeat it three times within,
With full sincerity.
Now bring your awareness to the breath,
Not controlling it,
Just noticing.
Feel the gentle rhythm of your breathing,
The way your belly rises and falls,
Cool air entering your nostrils,
Warm air leaving,
Breathe into the space of the heart and exhale gently into stillness.
Now we begin to count the breath backward from 10 to 1,
With each exhale silently say the number in your mind and if the mind wanders,
Return to the last number you remember,
Let the counting fade away,
Let the breath return to its own rhythm,
Still,
Gentle,
Present.
Now we will move awareness through the body by only placing gentle attention,
We begin on the right side,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the right hand,
Back of the right hand,
Wrist,
Elbow,
Upper arm,
Pinky finger,
Shoulder,
Armpit,
Right waist,
Shin,
Heel,
Sole of the right foot,
Top of the right foot,
Big toe,
Second toe,
Third toe,
Fourth.
Now to the left side,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of the left hand,
Back of the left hand,
Wrist,
Forearm,
Elbow,
Third toe,
Upper arm,
Shoulder,
Armpit,
Left waist,
Shin,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Sole of the left foot,
Top of the left foot,
Big toe,
Second toe,
Third toe,
Fourth and fifth.
Now to the back of the body,
Back of the head,
Shoulder blades,
Upper back,
Middle back,
Lower back,
Right glute,
Left glute,
Backs of the thighs,
Heels.
Now the front of the body,
Eyebrows,
Eyelids,
Jaw,
Lips,
Throats.
Collarbones,
Chest,
Heart center,
And pelvis,
Whole body awareness,
The entire body.
Relaxed,
Still,
At ease.
Now imagine a warm healing light just above your head.
It radiates peace,
It radiates ease,
It is gentle and golden and wise.
Let it move down through your body,
Into the crown,
The face,
Through your throat and shoulders,
Into the chest and heart,
Flowing down through your arms,
Through your belly,
Your hips,
Your legs,
All the way to the soles of your feet,
Every cell touched by this light,
Every space filled with comfort.
Nothing to hold,
Nothing to do,
Just healing,
Just presence.
Now rest in this golden light,
Feel yourself floating in stillness.
You are not your body,
You are not your thoughts.
You are the awareness behind them,
Spacious,
Free,
At peace.
Let the healing continue,
Let it deepen as you move beyond this voice,
Beyond thinking,
Into sleep,
Or silence,
Or simply deep rest.
Return once more to your intention,
Your sankalpa,
And repeat it softly within.
Know that this practice will continue working,
Even in your sleep.
You are held in care,
You are wrapped in peace,
You are already enough,
Exactly as you are.
So now,
Allow the music to carry you into the rest of your night.
Let go.
Surrender.
Drift.
