To begin with,
Take some time to make sure that you're comfortable.
Finding the position that your body wants to fall asleep in tonight.
Make any adjustments to the pillow or the bedding.
Just take the time to see if you can make yourself so comfortable that you could even forget the body's there at all.
So that you can fall asleep easily and peacefully without any physical discomfort or distraction.
And as you begin to feel more settled,
Feel your body sinking into the bed.
Become aware of each of the points where your body is making a connection with the bed and feel the body sinking,
Melting into relaxation at each of these places.
Bring your awareness to the feet and feel the feet relaxing.
Tension leaving the feet as they release and relax.
And the ankles.
Feel the ankles relaxing.
And the calves.
The knees.
The thighs.
Feel the legs relaxed.
The legs melting into the bed.
And the hips.
Feel the hips relaxing.
And the back.
Tension leaving the back and the spine.
And the abdomen.
Feel the abdomen and the chest becoming soft.
The breath becoming slow and deep.
Feel the shoulders relaxing.
The arms.
The wrists.
The hands.
The fingers.
And the head.
Feel the head becoming heavy and the face becoming soft.
Relaxing the jaw.
Relaxing the eyes.
The nose.
The mouth.
The whole of the body continuing to relax.
Bring the awareness to the breath.
Watch the breath beginning to deepen.
Trace the flow of the breath as it comes in through the nose and makes its way into the lungs as you inhale and back out again as you exhale.
Feel each breath carrying you further into relaxation.
With each exhalation gently floating a little further towards sleep.
And if there are any sounds in your environment gently acknowledge each of these sounds knowing that they won't disturb you but will only help carry you into sleep.
As you drift into sleep know that sleep is going to come.
There's no need to force it or to worry about if and when it will happen.
Know that you will fall asleep very naturally when you're ready.
And that you can enjoy this process of falling asleep.
You can enjoy drifting in and out.
You can enjoy the transition knowing that sleep will come very easily and very naturally.
As we bring the awareness around the body just let the awareness rest at each place as it's named.
There's no need to move anything or to think about anything.
Simply let the awareness make its way around the body moving from point to point.
We'll begin with the right hand thumb.
Bringing the awareness to the right hand thumb.
The right index finger.
The right middle finger.
The ring finger.
And the little finger.
The palm of the right hand.
The back of the right hand.
The right wrist.
The right forearm.
The right elbow.
The upper arm.
The right shoulder.
The right side of the chest.
The right waist.
The right hip.
The right thigh.
The right knee.
The right shin.
The right ankle.
The right heel.
The sole of the right foot.
The top of the right foot.
The right toes.
The left index finger.
The left index finger.
The middle finger.
The ring finger.
The little finger.
The palm of the left hand.
The back of the left hand.
The left wrist.
The left forearm.
The elbow.
The upper arm.
The left shoulder.
The left side of the chest.
The left waist.
The left hip.
The left thigh.
The knee.
The shin.
The left ankle.
The left heel.
The sole of the left foot.
The top of the foot.
The left toes.
One,
Two,
Three,
Four,
Five.
The right toes and the left toes.
The sole of the right foot.
The sole of the left foot.
The right heel.
The left heel.
The right calf.
The left calf.
The back of the right knee.
The back of the left knee.
The back of the right thigh.
The back of the left thigh.
The right buttock.
The left buttock.
The spine.
The right shoulder blade.
The left shoulder blade.
The back of the neck.
The back of the head.
The top of the head.
The forehead.
The right eyebrow.
The left eyebrow.
The eyebrow center.
The right eye.
The left eye.
The right ear.
The left ear.
The right cheek.
The left cheek.
The nose.
The tip of the nose.
The upper lip.
The lower lip.
The chin.
The jaw.
The right collarbone.
The left collarbone.
The space between the collarbones.
The right side of the chest.
The left side of the chest.
The center of the chest.
The navel.
The abdomen.
The whole of the right leg.
The whole of the left leg.
The whole of the right arm.
The whole of the left arm.
The whole of the right side of the body.
The whole of the left side of the body.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The whole of the body together.
The skin.
Bring the awareness to the skin.
Become aware of the skin.
And the blood.
Send the awareness into the body and become aware of the blood.
The muscles,
Joints,
Tendons and inner tissues.
The bones.
Rest the awareness on the bones.
Become aware of what lies inside the bones.
The tiny holes inside the bones.
The marrow.
The nerves.
Send the awareness even more deeply into the bones.
Explore what lies deep within the bones.
Transcription by ESO.
Translation by ESO.
You you you you you you you you you begin to count the breaths backwards from 50 to 0 like this breathing in 50 breathing out 50 breathing in 49 breathing out 49 breathing in 48 breathing out 48 and so on you you you counting the breaths backwards if you make a mistake or if you reach zero going back to 50 and starting again you you you you you you you you you you you you you you you you you you you the top of the mouth and the bottom of the mouth the teeth the gums awareness inside the mouth the back of the mouth the throat bring the awareness to the upper lip the lower lip the jaw the cheeks the cheeks the nose the inside of the right nostril the left nostril and the inside of the left nostril the ears the inner ears the space between the ears the right eyeball the left eyeball the right eyelid the left eyelid the left eyelid the right eyelashes the left eyelashes the right eyebrow the left eyebrow the eyebrow center the forehead the top of the head the back of the head the back of the neck the right shoulder the right shoulder blade the right upper arm the right elbow the right wrist the palm of the right hand the back of the right hand the right thumb the right thumb index finger middle finger ring finger little finger the left shoulder the left shoulder blade the left upper arm the left elbow the left wrist the palm of the left hand the back of the left hand the left thumb index finger middle finger ring finger little finger the right collarbone the left collarbone the left collarbone the space between the collarbones the chest the navel the abdomen the right hip the right thigh the right knee the lower leg the right ankle the right heel the sole of the right foot the top of the right foot the right big toe second toe third toe fourth toe fifth toe fifth toe the left hip the left thigh the left knee the lower leg the left ankle the left heel the sole of the left foot the top of the left foot the left big toe second toe third toe fourth toe fifth toe fifth toe you the brain bring the awareness to the brain to the right side the right side the left side the right side the left side the right side to the right hemisphere of the brain the left hemisphere of the brain the whole of the brain bring the awareness to the inside of the nostrils the awareness on the air entering the body through the nostrils making its way into the lungs bringing the awareness to the lungs and the heart to the inner digestive organs to the inner digestive organs the stomach small intestine the liver the gallbladder the spleen the pancreas the large intestine the kidneys the bladder the reproductive organs the reproductive organs the lungs the lungs the lungs the lungs the lungs the lungs bring the awareness back to the breath to the natural inhalation and exhalation watch the breath as it makes a triangle shape coming in and going out of the nostrils it comes in from far away moving through each nostril to meet at the eyebrow centre and on the exhalation it separates back out through each nostril watch this triangular shape made by the breath as it enters and leaves the nostrils Thanks for watching!
Now making a larger triangle.
Breathing in from the hands,
Up the arms and the shoulders,
Through the nostrils to the eyebrow centre.
And breathing out from the eyebrow centre through the nostrils,
The shoulders,
The arms and the hands.
Making a larger triangle.
Breathing in from the feet,
Up the legs,
Through the hips,
The waist,
The chest and the nostrils.
Breathing at the eyebrow centre.
And breathing out through the nostrils,
The chest,
The waist,
The hips,
The legs and the feet.
And breathing out through the nostrils,
The chest,
The hips,
The chest and the hips.
And breathing out through the nostrils,
The chest,
The hips,
The hips and the hips.
And breathing out through the nostrils,
The chest,
The hips,
The hips and the hips.
And breathing out through the nostrils,
The chest,
The hips,
The hips and the hips.
And breathing out through the nostrils,
The chest,
The hips,
The hips and the hips.
Bring the awareness to the eyebrow centre.
Testing the awareness at the eyebrow centre.
The space between the collarbones.
The right shoulder.
The right elbow.
The right wrist.
The tip of the right thumb.
The tip of the right index finger.
Middle finger.
Ring finger.
Little finger.
The right wrist.
The right elbow.
The right shoulder.
The space between the collarbones.
The left shoulder.
The left elbow.
The left wrist.
The tip of the left thumb.
Index finger.
Middle finger.
Ring finger.
Little finger.
The left wrist.
The left elbow.
The left shoulder.
The space between the collarbones.
The centre of the chest.
The right side of the chest.
The centre of the chest.
The left side of the chest.
The centre of the chest.
The navel.
The space below the navel.
The right hip.
The right knee.
The right ankle.
The tip of the right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The right ankle.
The right knee.
The right hip.
The space below the navel.
The left hip.
The left knee.
The left ankle.
The left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
The left ankle.
The left knee.
The left hip.
The space below the navel.
The navel.
The centre of the chest.
The space between the collarbones.
The eyebrow centre.
The top of the head.
The whole of the body.
The whole of the body.
Awareness on the whole of the body.
The whole of the body.
The whole of the body.
The whole of the body.
Drifting away.
Feeling every breath carrying you into sleep.
With each exhalation drifting into an even deeper sleep.
Softly.
Peacefully.
Gently drifting with every exhalation.
Breathing into a long deep peaceful sleep.
Peaceful.
Restful.
Restorative sleep.
Healing.
Resting.
Rejuvenating.
Drifting into deep sleep.
With every exhalation.
Drifting away into deep peaceful sleep.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
With every exhalation.
