Lie down comfortably.
Let your arms rest beside you.
Your legs slightly apart.
Make any final adjustment you need.
Then become still.
For now,
Nothing needs your effort.
You do not have to make yourself relax.
You do not have to make yourself sleep.
Simply allow the body to rest.
Feel the surface beneath you.
The back of the head,
The shoulders,
The spine,
The hips,
The legs,
The heels.
Let your weight settle downward.
A little more with each exhale.
Take one slow breath in.
And breathe out gently.
Again?
Breathing in,
And letting the breath leave without effort.
Now stop controlling the breath.
Let the body breathe by itself.
Quietly repeat within yourself,
I surrender into deep rest.
Again,
I surrender into deep rest.
And let the words go.
Bring your awareness to the right hand,
Right thumb.
Second finger.
Third,
Forth.
5.
Palm,
Back of the hand,
Wrist.
Forum.
Elbow Upper arm,
Shoulder.
Right side of the chest,
Waste?
Hip,
Thigh,
Knee,
Lower leg.
Ankle.
Heal Soul of the Fort?
Top of the foot.
Big toe.
Second toe.
Tord?
Fourth.
Fifth.
Now the left hand,
Left thumb,
Second finger,
Third,
4.
5th palm,
Back of the hand,
Wrist,
Forum.
Elbow.
Upper arm,
Shoulder.
Left side of the chest.
Waste.
Thay.
Me.
Lower leg,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth.
Awareness at the back of the body,
Back of the head.
Back of the neck,
Right shoulder blade,
Left shoulder blade,
The whole back,
Lower back,
Back of the pelvis.
Now the front,
Top of the head.
Forehead.
Right eye.
Left eye,
Right cheek,
Left cheek,
Jaw,
Lips,
Throat,
Chest,
Abdomen,
The whole right leg.
The whole left leg,
Both legs together,
The whole right arm,
The whole left arm,
Both arms together,
The entire back of the body,
The entire front of the body,
And now the whole body at once,
One complete body resting.
Feel the natural heaviness of the body,
The head heavy,
The shoulders heavy,
The arms,
The hands heavy.
The back settling deeper,
The hips heavy,
The legs,
The feet heavy.
Let gravity have the body.
Nothing to hold.
Nothing to resist.
The whole body deeply heavy.
Now imagine the opposite,
The body becoming light.
Almost weightless,
Light.
Open.
Effortless.
And now let go of both,
Neither heavy nor light,
Simply resting.
Bring your awareness to the abdomen.
Notice the breath moving there,
Rising and falling.
And falling.
Nothing to change,
Nothing to deepen,
Just the natural breath.
Now count each breath backwards from 11.
Breathing in.
.
.
Breathing out,
11.
Next breath.
Then 9.
Continue quietly.
If the count disappears,
Let it disappear.
There is no need to begin again.
Seven.
Six.
Five.
Four.
Three.
And now release the counting.
Notice the darkness behind your closed eyes.
Do not search within it.
Simply rest there.
Darkness.
Quiet.
Space.
Sounds may appear.
Let them come and let them go.
Sensations may appear.
Let them change on their own.
Nothing needs your response.
Notice the quiet moments when nothing needs to happen.
No need to look for them.
No need to hold them.
Simply rest in the pauses when they come.
The breath continues by itself.
The body rests by itself.
You can become less involved.
Once more,
Quietly repeat your resolve.
I surrender into deep rest.
I surrender into deep rest.
And let it go.
From here,
You no longer need to follow every word.
Let the voice become distant.
Awareness can soften,
The body can soften.
Even the sense of where the body begins and where it ends can become less clear.
There is nothing left to practice,
Nothing left to achieve.
Sleep is not something you have to do.
When the body is ready,
Sleep comes by itself.
So do not wait for it.
Do not check.
Do not try.
The body knows the way from here.
You can let go now.
Deeper into rest.
Deeper into stillness and sleep.
