Welcome.
Let's get ready for sleep.
Spending a few moments here.
Settling in.
Really getting extra comfortable.
Making sure the body is in a place,
Position,
Where you can sleep.
Adjusting any pillow.
Fixing the blankets.
Spending this time intentionally settling.
Using this as a purposeful transition time.
Shifting away from the doing.
The busyness.
The velocity.
Of the day.
You're not late.
Not in a rush.
Just letting any wiggles or movements happen.
Recognizing that the energy of the body needs to shift and settle.
Maybe taking a deeper breath too.
Just allowing that settling process to happen.
Not forcing or expecting stillness before the body is ready.
Just allowing it to wind down.
Taking a deep inhale.
Filling the lungs.
Filling the chest.
Another deep slow inhale.
Here.
Filling all the way up.
A long slow exhale.
Squeezing all of the air at the bottom.
One more long slow deep inhale.
Exhaling releasing all of the air.
Softening the body.
Allowing the breath to return to whatever feels natural.
Each round of breath might be different as it settles into its own rhythm.
Letting the head be heavy.
Feeling the entire scalp.
Allowing the attention to come to the head.
Noticing where the back of the head is in contact with the pillow.
Allowing that whole area to soften.
Letting the head be heavy.
Feeling the entire scalp,
Ears,
Temple,
Forehead,
Brows,
Allowing all of that to soften.
Letting the tension fall away.
Sensing the eyes.
The whole area around the eyes.
The eyebrows.
Cheekbones.
The nose.
Letting that all be softened.
The nose.
Letting that soften.
Letting it melt.
Drawing the attention to the lips.
The muscles around the mouth.
The jaw.
Letting the tension melt away.
Relaxing the tongue.
Softening any grip in the mouth.
Feeling the front and back of the neck.
Letting the shoulders melt away from the ears.
Down towards whatever surface you're laying on.
Then be soft.
Heavy.
Allowing the arms to be soft.
Letting go of any tension in the hands.
The fingers.
Sending the whole chest.
Tender heart space.
Releasing the belly.
Letting it be soft.
Allowing the low back to melt down.
Sink into what's beneath the body.
Letting the whole torso be heavy.
Feeling the support of whatever is beneath you.
Allowing the whole torso to just fully melt.
Into that support.
Feeling the heaviness of the pelvis.
Letting it sink down.
Releasing any holding.
Softening the glutes.
Softening the front of the hips.
Letting the whole body sink down.
Softening the front of the hips.
Letting that hip flexor,
Front of the leg,
Right where it connects with the torso.
Letting that soften.
The leg could just come loose.
Softening the front of the thigh.
The back of the thigh.
Letting go of any gripping in the knees.
Letting them melt down.
Soft,
Heavy.
Feeling the weight of the calves.
Softening there.
Softening in the shins.
Weighing the ankles,
The heels to melt.
Softening the glutes.
To melt.
Softening the soles of the feet.
Letting go of any gripping in the toes.
The little bones of the feet.
Allowing the softness to expand.
Saturating the entire body with softness.
Soft face.
Soft back.
Body heavy.
Cradled.
Feeling softness through the entire body.
Letting go of any last bits of gripping,
Tension.
Just softness.
Just softness.
Welcome.
Let's get ready for sleep.
Spending a few moments here.
Settling in.
Really getting extra comfortable.
