Reclaiming Restful Sleep - 5-Minute Daily Sleep Preparation

This micro-practice can be used throughout your day to help you become more accepting of the present moment so that when it’s time for bed you’ll naturally feel more at ease and carry a lighter load from your day.

Transcript

Resting back a few moments,

Letting the senses open to the environment and sounds around you.

Sensations where your body touches the surfaces that are lending support.

Freeing attention to wander throughout the body,

Welcoming the various sensations,

Emotional tones.

Letting go of the thinking mind and naming,

Just being with the sensations and feelings just as they are.

Let attention settle into the heart,

Sensing and feeling from the heart,

The belly,

Sensations of ease and well-being.

Like a warm,

Velvety liquid spreading out throughout the body,

Bringing the ease of simply being and well-being.

And welcome the body breathing with each exhalation,

Inhalation,

Welcoming and nourishing feelings of being and well-being.

Ease and peace,

Belly gently rising and releasing with each inhalation,

Exhalation.

Nowhere to be,

Just this moment of simply being.

And free attention to be everywhere and nowhere specific.

Attention at the same time,

Behind and out in front,

Left and right,

Below and above.

All these different directions dissolving one into the other,

Inside,

Outside,

Dissolving.

Welcoming the felt sense of being and well-being,

Both as a localized presence of the body and as a field that permeates everywhere,

Inside,

Outside,

Without border,

Without boundary,

Letting go into the simple ease of being and well-being.

Allowing the eyes to open and close several times,

Nourishing this simple feeling of being into your eyes open state of consciousness.