Let's begin by getting comfortable under your blanket.
Allow your legs to fall slightly apart from each other.
Allow your arms to lay a little bit away from your torso.
There will be no words at the conclusion of this so as not to interrupt your sleep.
Allow your eyes to shut gently now.
Can you make any adjustments to get just 5% more comfortable?
Perhaps adjusting your hips or your shoulders.
Maybe making space under your blanket or your toes.
Inhale deeply now.
And as you exhale,
Feeling the support underneath your body.
Inhale deeply again.
And exhale,
Can you connect to the felt support underneath your head,
Your shoulders,
Your back and the back of your legs?
Inhale deeply.
And as you exhale,
Feel the blanket over your body.
Inhale deeply again.
And exhale,
Can you sense your body is cocooned and safe?
Inhale.
And as you exhale,
Sense your body cocooned in comfort.
Take another deep breath and as you breathe out,
Feel the cares and worries of the day flow out of you.
Inhale once again.
And as you exhale,
Feel the cares and worries flow out of you.
Inhale once more.
And exhale all the thoughts out of your mouth.
Sinking in to beingness.
Letting go of your thoughts.
Being fully present with your breath.
Inhale and as you exhale,
Feel your body sink deeper.
Inhale and as you exhale,
Feel your body get heavy.
Fully relaxing into itself,
Into the bed,
Into this moment of peace and relaxation.
There is nothing you need to do.
Nothing you need to solve.
No way you need to be.
Just being fully present in this moment.
Listening to my voice with all of your attention.
And if thoughts come up from time to time,
Don't worry.
Just keep coming back to my voice.
Allow your thoughts to dissolve and drop into the world of being and listening.
Allow yourself to drift in and out of consciousness.
Bring about a feeling of inner relaxation in the whole body.
Bring relaxation to your jaw.
Perhaps allow your tongue to touch the top of your mouth.
Develop your awareness of the body from the top of the head to the tips of your toes.
Bring awareness to the darkness,
The darkness of the room around you.
If it feels right for you,
You may want to repeat this sankalpa in your mind three times.
I am deeply relaxed and fall easily into restful sleep.
I am deeply relaxed and fall easily into restful sleep.
Now we begin a rotation of consciousness.
You don't have to do anything,
Just become aware of the path of the body.
Become aware of the right hand,
The right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The lower arm,
The upper arm,
The shoulder,
The armpit,
The right waist,
The right hip,
The right thigh,
The calf muscle,
The heel,
The sole of the right foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Allow time for your awareness to move back up to the right hip,
The sacrum at the lower spine,
The tailbone,
The tip of the spine,
The left hip.
Now hold in your awareness the whole pelvic bowl,
The whole pelvic bowl.
Become aware of the left hand,
The left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
The lower arm,
The upper arm,
The shoulder,
The armpit,
The left waist,
The left hip,
The left thigh,
The calf muscle,
The heel,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now allow time for your awareness to move to the top of your head,
The very top of your head,
Your forehead,
Both sides of the head,
The right eyebrow,
The left eyebrow,
The space between the eyebrows,
The right eyelid,
The left eyelid,
The right ear,
The left ear,
The right cheek,
The left cheek,
The tongue,
The space inside your mouth,
The space inside your mouth,
The jaw,
The upper lip,
The lower lip,
The neck,
The throat,
The right side of your chest,
The left side of your chest,
The middle of your chest,
The navel,
The abdomen,
The pelvic bowl.
Rest your awareness in the pelvic bowl.
Open your awareness now to include your whole body.
Hold in your awareness,
Your whole body,
Lying down in comfort.
Become aware of your breath.
Notice the flow of breath in and out of your lungs.
Don't try to change it.
The breathing is natural and automatic.
There is no effort.
Like waves of the ocean,
You inhale and exhale.
Maintain awareness of your breath.
Notice how your breath is like a wave of oxygen flowing in and out of your body.
Inhale and as you exhale,
Your breath washes away any remaining tension.
You inhale and as you exhale,
Your breath carries away all unnecessary thoughts.
Inhale,
Filling your body with a wave of oxygen that calms and soothes.
And exhale,
Sink deeper into the bed.
Notice the breath like waves of the ocean flowing in and out.
And exhale,
Sink deeper into the bed.
And exhale,
Sink deeper into the bed.
And exhale,
Sink deeper into the bed.
And exhale,
Sink deeper into the bed.
And exhale,
Sink deeper into the bed.
And exhale,
Sink deeper into the bed.
And exhale,
Sink deeper into the bed.
And exhale,
Sink deeper into the bed.
Bring your awareness now to the top of your head.
And as you inhale,
Imagine breathing through the top of your head,
Filling your body with breath.
And as you exhale,
The breath comes from your toes like a wave all the way back up through the top of your head.
And again,
As you inhale,
The breath comes through the top of your head,
Down the channel of your body,
All the way through to your fingers and toes.
And the moment of stillness at the edge of your breath before you exhale and it gently flows like a wave out again through the top of your head.
Breathe this way in and out through the top of your head,
Knowing that on every inhale,
You're filling your body with peaceful calm.
And on every exhale,
You're letting go,
Sinking a little deeper into relaxation.
Breathe.
Breathe.
Now you can let go of breathing through the top of your head.
And just go back to noticing your breath.
Knowing that on every inhale,
You're filling your body with peaceful calm.
And on every exhale,
You're letting go,
Sinking a little deeper into relaxation.
Breathe.
Breathe.
Allow yourself to drift off into sleep.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
