As you lie down in bed,
You may notice that the mind starts to race a bit.
Often with the stimuli of the daily life being over,
The mind can seem louder than usual.
This exercise can be used in those moments to help settle the mind and the body as you prepare yourself for sleep.
As you climb into your bed,
Remain aware of what is occurring in your body.
As you lie down,
Feel the body assuming a resting position.
Settle comfortably into your bed.
Take a few deep breaths.
Breathing in through your nose and out through your mouth.
Centering yourself in this present moment,
Bring your awareness to your body as it is right now.
Taking a slow deep breath in to bring mindfulness into the body and to exhale fully to cultivate some relaxation.
As you breathe in,
Feel the lungs fill up with air and when you exhale,
Feel your body soften into your mattress.
Picture yourself falling deeper into the mattress as your body relaxes with each exhale.
Bring your attention to the back of your head.
Let it relax and soften into the bed as you exhale.
Bring your attention to your face.
Let it exhale and soften.
Allow your body to sink into the bed as you exhale.
Bring your attention to your shoulders.
Let them relax.
Soften into the bed as you exhale.
Bring your attention to your hands.
Feel them relax.
Allow yourself to soften into the bed as you exhale.
Bring your attention to your heart space and the space behind your heart.
Relax and soften here.
Bring your attention to your belly.
Let it relax and be soft as you sink into the bed with your exhale.
Bring your attention to your hips and pelvis.
Let the area relax and soften into the bed as you exhale.
Bring your attention to your thighs.
Feel them soften into the bed as you exhale.
Bring your attention to the back of your calves.
Let them relax.
Soften into the bed as you exhale.
Bring your attention to the tops of your feet.
Let them relax and soften into the bed as you exhale.
Bring the attention to your toes.
Let them relax and soften into the bed as you exhale.
Bring your attention to the soles of your feet.
The hold and support you throughout your day.
Relax.
Soften into the bed as you exhale.
Allow your attention to return to your body as a whole.
Notice if there is any tension lingering and continue to soften.
Taking slow,
Deep breaths in and fully releasing the breath until you have drifted off to sleep.
Namaste.
Thank you for winding down your day with me.
