Find a comfortable position to rest in preparation for sleep.
When we're restless,
It's really easy to give in to our urges.
All of these things that keep our minds active.
If we can surf those urges,
Allowing them to come and go,
You're actually cutting through the tendency to keep your body and mind active and moving into the space beyond where you can sleep.
Allow yourself to open up to this moment.
And so,
Noticing,
Watching,
Being aware,
And let me guide you through the five senses to help ground you in preparation for sleep and beyond.
Letting go of everything.
And in those moments when you feel the felt sense of your breathing,
Know that there's a you that notices this.
Notice now what you can sense with your mouth.
Know that there's a you noticing this.
Notice what you can hear.
Recognize that there's a you here now that is aware of these experiences of sounds as they come and go.
In and out of your awareness.
Notice what you can feel against your skin.
Be aware that you are noticing this.
Notice what you can sense with your nose.
Be aware that you are noticing this.
And with your closed eyes,
Be aware of the you that looks out from behind your closed eyes.
And so,
We gently moved around the five senses in order to get in touch with the you that watches all your experiences.
Be aware of the you that is listening to these words.
Let go of everything.
Do this by recognizing that there is nothing else to do right now.
Nowhere else to be.
Nothing else to think right now.
Let go into the vastness of awareness.
Now bring awareness to the following areas as I call them out.
Throat,
Tongue,
Jaws,
Teeth,
Lips,
Cheeks,
Ears,
Earlobes,
Nose,
Eyes,
Eyelids,
Eyebrows.
Now the awareness that looks out from behind your eyes.
Temples,
Forehead,
Top of the head,
Back of the head,
Neck,
Both shoulders,
Both arms,
Both wrists,
Arms of the hands,
Thumbs,
Index finger,
Second finger,
Third finger,
Little finger,
The space around your fingers.
Let go of everything.
Do this by recognizing that there's nothing else to do right now.
Nowhere else to be.
Nothing else to think right now.
Let go into the emptiness of awareness,
Into this deep,
Deep,
Restful experience which prepares you for sleep.
Chest,
The upper back,
Rib cage,
Belly,
Buttocks,
Hips,
Thighs,
Knees,
Lower legs,
Ankles,
Heels,
Soles of the feet,
Top of the feet,
Feel the body as a whole.
Each sensation flowing into other ones like a giant tapestry of experiences,
Noticing some of the areas deep within your body,
Within the muscles,
The organs of the body,
Noticing your body as a whole,
Everything resting in this moment.
The heart,
Slow,
Committed to rest,
Recognizing the energy within you,
Wherever you recognize this,
That hums away in preparation for sleep.
Can you feel this calm,
Consistent energy doing this?
Let go of everything.
Do this by recognizing there's nothing else to do right now.
Nowhere else to be.
Nothing else to think right now.
Let go into the emptiness of awareness,
Into this deep,
Deep,
Restful sleep,
Into this deep,
Restful experience,
Into the emptiness of awareness,
Into this state of restful sleep,
Into this deep,
Deep,
Restful experience.
