Mindful sleeping practice.
Let's begin by observing what's going on in your mind for a moment.
By stepping back and observing your thoughts.
Noticing the quality of your thoughts.
Whether your mind is calm or restless.
Taking a note of what the thoughts are about.
Is there some problem that needs to be resolved?
Is it just over activity spilling over from the day?
Just characterising what the thoughts are about.
Without going into the full story and meaning of any particular thought.
And once you've got a measure of what's going on in your mind.
Then thank your mind for trying to help and be useful.
By kindly saying thanks but not now as it's really important that I go to sleep.
Then let go of noticing those thoughts.
And bring your attention to your eyes.
Relaxing your eyes.
Relaxing your eyes.
And the tiny muscles around your eyes.
Allowing your eyes to lower in their lids as if they are looking down your body.
Allowing your eyes to sleep effectively.
Allowing your eyes to rest.
And seeing if you can keep your eyes in that position relaxed and resting.
Taking three slow and deep breaths that begin with your abdomen.
And end with the expansion of your chest.
And as you exhale slowly see if you can relax and release any tension in your body.
Taking the second breath.
Really filling up your chest and then slowly releasing.
And the third slow and deep breath.
And gently relax and release.
And then breathe naturally.
Bring your attention and awareness around the movement of your belly.
Noticing the movement of your breath in this area.
And then extend your awareness down your arms to your hands.
And explore the sensations in the palm of your hands.
Then take your attention and awareness even further down your body.
All the way to the soles of your feet.
Using curiosity and beginner's mind to explore the subtle sensations that you find there.
Maybe some tingling.
Some cold.
Some warmth.
Sensations of movement.
And starting with one of your big toes working through each toe on each foot.
Exploring the sensations on the mounds behind your toes.
The heel and inner arch of each foot.
And maybe comparing the different sensations between one foot and another.
Really taking your time.
Using curiosity.
And if you find that your mind has grabbed your attention again.
And notice that this has happened.
And gently bring your attention back to the soles of your feet.
At the other end of your body.
You could remind your mind that now is not a good time.
And continue exploring the sensations around the soles of your feet.
And if your attention is taken away in thought again.
Gently shift your attention back to the soles of your feet.
As many times as it takes.
Until you gently drift into a deep sleep.
