Taking joy into deep,
Restful sleep.
With your eyes softly open or gently closed,
Begin welcoming the environment and sounds around you,
The touch of air on your skin,
Sensations where your body touches the surfaces that are supporting it,
The body breathing easily and comfortably,
Sensing the gentle rise and release of the chest or abdomen with each breath,
Inhaling gently expanding,
Exhaling gently releasing,
Breathing in and out peace and well-being,
Each breath loosening,
Softening,
And releasing tightness and tension throughout the entire body with each exhalation,
Letting go into the feeling of simply being and being at ease throughout the entire body and mind.
And allow attention to settle into the sensation of your body breathing itself,
Just noting without getting involved,
Like being on a raft,
Floating gently along on a stream of sensation,
Abdomen releasing and letting go into ease and well-being with each exhalation,
Welcoming and nourishing,
Sensations of ease,
Peace,
And joy as you sense the body breathing itself with each breath,
Welcoming the felt sense of well-being and joy into every cell throughout the body,
Each exhalation,
Settling the body and mind and easing it into ever more deep and restful sleep,
Releasing any tension in the hinges of the jaw,
Mouth,
And tongue,
Unhooking from thinking,
Simply welcoming sensations now throughout the jaw and mouth,
Exhaling,
Sensing the left ear,
Right ear,
Both ears at the same time,
Just sensation,
Cheeks and nose and the flow of sensation inside both nostrils,
Welcoming sensation all around the left eye,
Right eye,
Both eyes at the same time,
Give up the thinking,
Give up thoughts,
Simply sensing and feeling your way,
Sensation of the forehead,
Sensations of coolness and ease throughout the forehead and scalp,
Back of the head and neck,
Welcoming sensations throughout the left shoulder,
Left arm,
Hand and fingers,
Natural sensations of heaviness or lightness throughout the entire hand,
Arm and shoulder,
Right shoulder,
Right arm,
Hand and fingers,
The sensations of heaviness or lightness throughout the entire right hand,
Arm and shoulder,
Letting go of thoughts and thinking,
Welcoming both arms and hands as sensation at the same time,
Welcoming sensation throughout the chest and upper back,
Mid-chest and mid-back,
Abdomen and lower back,
Without going into thinking,
Just sensing the entire torso as a field of sensation,
Letting go into the feeling now of simply being and being here at ease and at rest,
Pelvis and hips,
Thighs,
Knees and legs,
Feet and toes,
Welcoming sensation throughout both legs at the same time,
Natural sensations of heaviness or lightness and the ease of simply being the entire front of the body and flows of sensation,
From back of the body,
Left side of the body,
Just sensation,
Right side of the body,
Sensation deep inside the body,
Sensations on the surfaces of the body,
Letting go with each exhalation,
Sensations of being and well-being and the feeling of joy throughout the entire body and mind,
Letting go of thoughts and thinking,
Welcoming sensations of well-being and joy or ease and peace throughout the entire body,
Each exhalation,
Letting go,
Sensations of warmth,
Ease,
Well-being and joy,
Freeing attention to be everywhere,
Inside,
Outside,
Everywhere,
And the ease of simply being in deep restful sleep.
