Thank you for joining me in this bedtime ritual.
My name is Dania.
Make yourself cozy,
Laying down on your bed or on your mat with a pillow behind your head for support.
You may close your eyes.
Let's begin with knees bent,
Allowing your body to settle in and relax,
Giving yourself permission to let go,
To let go of the day,
Preparing now for sleep,
Taking a moment to notice the support of your bed or the ground below you,
And gently bring your awareness to your breath.
Throughout this short practice,
Keep coming back to this soft rhythm of breath moving in and out of your body,
And interlace your fingers and clasp your hands behind your head.
Let your head be heavy in your hands.
Slowly roll your head from side to side,
Perhaps opening and closing your mouth a few times to relax your jaw.
Take a full breath in,
And a long,
Slow exhale out.
Let your knees drop to one side,
And then the other.
Slowly windshield wiper them from side to side.
Perhaps inhaling through center,
And exhaling with a sigh through your mouth as your knees fall to the side.
And release your hands.
Bring your right knee to your belly,
And place your right hand on your knee,
And make some slow circles,
Moving from your hip,
And change direction.
Draw your knee to your belly for a little squeeze,
And then cross your right ankle over your bent knee.
Gently press your right thigh away from you.
And then release.
Thread your hands between your legs to clasp your left thigh or shin,
And draw your leg in.
Keep your low back and sacrum heavy on the ground.
Neck long,
And shoulders relaxed.
Take three deep breaths here.
Grab holds of the outer edge of your foot or shin for half happy baby.
Be still,
Or play with some wiggles and rolls.
Perhaps lengthening your leg up towards the ceiling,
Rolling from side to side,
Stretching the leg to the side,
And releasing it back down.
Whatever movement feels good in your body.
And hug your knee towards your chest,
And extend your left leg long.
Slowly roll to the left for an easy twist.
Be still,
Or place your left hand on your knee to initiate some gentle bouncing.
Or find any intuitive movement that feels sweet.
And let's move to the other side.
Bring your left knee to your belly,
And place your left hand on your knee,
And make some slow circles from your hip,
And move in the opposite direction.
Hug your knee to your belly,
And then cross your ankle over your knee.
Lightly push your left thigh away from you,
And release.
Thread your hands between your legs to come into reclined pigeon.
Take three slow rounds of breath here.
Grab the outer edge of your foot or shin.
You may choose to remain quiet and still.
Or let your body rock and sway.
Let your movements be spontaneous,
Intuitive,
Natural,
Like a small child.
And bring your knee towards your chest,
And straighten your right leg.
Slowly roll to the right for a little twist.
Be still,
Or place your hand on your knee.
Letting the weight of your hand settle,
And perhaps gently pushing and releasing to rock your body.
For our final pose,
You may choose to let your knees fall open with the soles of your feet together for butterfly.
Or bend both knees,
And let your knees drop together to touch.
Resting your feet on the floor a little wider than hip distance apart,
In constructive rest.
Close your eyes.
Rest your attention on your breath.
Easy,
Natural inhales and exhales.
Notice the gentle hum of energy moving through you.
Bring your hands together,
And gently massage one hand with the other.
Feel the tender,
Soothing touch.
This simple contact is your invitation home to your aliveness,
To your profound belonging in this moment.
And this moment.
And change hands.
Breathe into that feeling of everything being right,
Just as it is.
Imagine that each in-breath floods your body with warmth,
And each out-breath softens away the day.
Place one hand on your heart,
And the other on your belly.
Feel the steady presence beneath your hands.
Repeat quietly to yourself,
I am relaxed.
I am at ease.
I am ready to rest.
As you gently drift off into sleep,
Carry this quiet seed of peace with you,
And let it guide you into nourishing rest.
You are relaxed.
You are at ease.
You are ready to rest.
Sweet dreams.
