Lying down,
Finding a position that will be comfortable for sleep,
Knowing that wherever you may find yourself right now,
There can be a space for you to rest,
Even if not every condition is perfect right now.
Taking a few extra moments here to get really comfortable,
Adjusting any blankets or pillows you may have,
Shifting your weight,
Getting out any last wiggles or twitches,
Whatever feels necessary,
Whatever feels good right now.
And once you feel like you're in a spot where you can settle,
Take a deeper,
More intentional breath and just let it go gently,
Nothing forceful,
Breathing in,
Letting the whole body be supported by whatever surface it's contacting,
Feeling the weight of the body sinking into the surface beneath you,
With each breath,
Letting the body get heavier and heavier,
With each breath,
Letting go of any holding,
Letting go of any tension,
Letting go of any gripping,
Physical or mental.
It's okay to release the things we've been carrying today,
You've made it to the moment where it's time to sleep.
Nothing more to do,
Nothing more to think,
Nothing more to hold on to,
With each exhale,
Letting go of the little bit of the weight that has crept onto us over the course of the day,
And allowing it to dissipate with the help of the breath,
Noticing that the breath is slowing down,
Allowing the mind to slow down too,
Feeling the energy all around you,
Slow,
Settle,
Still,
Allowing the body to be fully held,
Fully supported,
It's safe to rest,
Safe to release,
Safe to sleep,
Safe to recharge and rejuvenate now,
Drawing the attention to the soles of the feet,
Noticing both feet,
Wrapping up the heels and the arches and the toes,
Up to the top of the foot and the ankle,
Noticing both sides,
Both feet,
Both ankles,
Drawing the attention up the lower leg,
The calf,
The shin,
The knee cap,
Everything around the front of the knee and the back of the knee,
Drawing the attention up the thigh,
Feeling the inner thigh,
The front of the thigh,
Shifting around to the side of the upper leg and around the back to the hamstrings,
Making sure that both sides,
Left and right,
Are captured in your attention,
Noticing where the glutes meet the hamstrings,
That place where our lower limbs connect to the torso,
Noticing the whole glute and the top of the glute,
Around the side of the hip,
The lower abdomen,
The middle abdomen,
Both sides of the torso,
Noticing the lower back and middle back,
Feeling those areas supported by whatever is underneath you,
Allowing yourself to be held,
Allowing it to take your weight,
Drawing the attention up to the back of the rib cage,
The whole middle and upper back,
Allowing the attention to wrap around the sides,
To the front of the rib cage,
The sternum,
Feeling the whole upper chest,
Noticing here that the breath rises and falls in the chest,
Without any effort,
Feeling the back of both shoulders on the surface beneath you,
The front of the shoulders,
The collarbones,
The upper arms,
The elbows,
The forearms,
Noticing the heels of both hands,
The palms of both hands,
All ten fingers,
Feeling the back of the hands,
The backs of the wrists,
The backs of the forearms,
The upper arms,
Into the shoulders,
Noticing the space where the shoulders connect with the neck,
All around,
The back,
The sides,
The front of the neck,
Noticing the jaw,
The chin,
The lips,
The cheeks,
The nose,
Noticing both eyes,
Both eyebrows,
Noticing the space between the two eyebrows,
Allowing the attention to wash over the forehead,
The temples,
Both ears,
Feeling the whole scalp,
The whole head,
Noticing the weight of the head supported by the surface beneath,
Releasing any last remnants of holding,
Noticing where in the body they are,
Where in the mind,
Just let them know it's time to rest,
Allowing the body to be fully at ease,
Fully at rest,
