Welcome to Fall Sound Asleep.
I'm Marianne DeClear and thank you for joining me.
This recording is to be listened to at a time and place when you can relax and fall asleep.
In this practice you'll be bringing your awareness laterally across your body two times in order to fall sound asleep.
Lying down with your eyes closed,
Take a position in which you feel no tension.
Bring your attention to your breath and observe the movement of your chest and belly.
Allow your belly to rise and fall with your breath.
Become aware of your body in this comfortable position.
Allow a word such as peace,
Comfort or rest to come to mind.
Imagine inhaling that word through your nose and as you exhale imagine spreading all the benefits of that word throughout your body.
Repeat a few times,
Breathing in the word on the inhale and spreading all the benefits on the exhale.
Allow another word to come to you,
A word that brings you comfort.
Inhale that word through your nose and as you exhale imagine spreading all the benefits of that word through your body.
Repeat a few more times.
Now bring your attention to the sole of your right foot.
Sense the bottom of your foot and bring your presence to this area.
Feel your big toe and become aware of your big toe.
Then the other toes.
Maybe you can notice them one by one.
Or maybe you sense them all together.
Observe what you can feel.
Come back to the sole of the foot.
Move your attention to the top of your foot.
Up to your right ankle.
And simply bring your attention to this area without trying to change anything.
Welcome any feelings and sensations with openness as you observe.
Become aware of your right shin.
And the back of your calf.
Up to your knee.
Your thigh.
Your right buttock and hip.
Become aware of your whole right leg from the tips of your toes and the sole of your foot up to your right hip and buttock.
Be present in your awareness of your whole right leg.
Imagine its form,
Its volume and the space it occupies.
Now bring your attention to the sole of your left foot.
Feel your big toe.
Become aware of your big toe.
Then move on to the other toes.
Maybe you can notice them one by one.
Or maybe you sense them all together.
Notice what you can feel.
Come back to the sole of the foot.
Move your attention to the top of your foot.
Your left ankle.
Bring your presence and your awareness to this area.
Notice and welcome any feelings and sensations with openness.
Become aware of your shin.
And around the back to your calf.
Up to your knee.
Your thigh.
Your left buttock and hip.
Become aware of your whole left leg from the tips of your toes and the sole of your foot up to your left hip and buttock.
Be present in your awareness of your whole left leg.
Imagine its form,
Its volume and the space it occupies.
Now bring your awareness to your right thumb.
Sense your thumb and your other fingers one by one.
Feel the palm of your right hand.
The top of your hand.
Bring your presence to these areas.
And welcome any feelings and sensations with openness.
Continue up to sense your right wrist.
Your forearm.
Your elbow.
Your upper arm.
Your right shoulder.
And become aware of your whole right arm from your fingertips right up to your shoulder.
Be present in your awareness of your right arm.
Imagine its form,
Its volume and the space it occupies.
Now bring your awareness to your left thumb.
Sense your thumb and your other fingers one by one.
Feel the palm of your left hand.
The top of your hand.
Bring your presence to this area.
Welcome any feelings and sensations with openness.
Continue up to sense your left wrist.
Your forearm.
Your elbow.
Your upper arm.
And your left shoulder.
Be aware of your whole left arm from your fingertips right up to your shoulder.
Be present in your awareness of your left arm.
Imagine its form,
Its volume and the space it occupies.
Now bring your awareness to the top of your head.
Feel your scalp.
Sense the back of your head.
Bring your attention to your eyes.
Your temples.
Your cheekbones.
Your nose.
Your cheeks.
Your ears.
Your mouth.
Sense your tongue.
And your teeth.
Bring your awareness to your chin.
Your jaw.
Your throat.
And neck.
Your shoulders.
Sense your upper back and chest.
Your mid-back and belly.
Your lower back and abdomen.
Your pelvis.
Your hips.
And your tailbone at the base of your spine.
Now bring your present awareness to your whole body.
From the top of your head down to the soles of your feet.
You're feeling completely relaxed and comfortable.
And gently drifting into a wonderfully deep sleep.
Relaxing.
Feeling the heaviness of your body on the mattress.
Sinking in.
Feeling peaceful and secure.
And falling sound asleep.
Sweet dreams.
