Hi,
This is Stella Primo.
This practice is for those nights when the mind has trouble settling into stillness.
We'll start with a little bit of breath work and then move through a rotation of consciousness.
In this rotation,
We'll move through the body from point to point and you can follow along or you can slip in and out.
I like to start this practice on my back and roll over to my side when I feel ready for sleep.
You do what feels most natural and comfortable for you.
Let's begin.
Make yourself extremely comfortable.
Wiggling,
Anything that needs a little bit of adjusting.
And settle in.
Take a big breath in.
Let it out through your mouth.
Two more times.
Full breath in,
Feeling the belly rise.
Exhale all the breath.
Last time.
Breathe in nice and slow.
Let the body fill.
Let it out the mouth.
This time as you breathe in,
You'll breathe in for a count of four.
So you'll inhale one,
Two,
Three,
And four.
The exhale will be a little longer.
So exhale one,
Two,
Three,
Four,
Five,
Six.
You'll keep this pattern.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
A few more times.
Breathe in to the count of four.
Breathe out to the count of six.
You exhale just a little bit longer.
So it'll be inhale four counts and exhale eight counts.
Inhale one,
Two,
Three,
Four.
You fill.
Exhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
We'll do four more.
So five total.
One,
Two,
Three,
Four.
Breathe in.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in.
One,
Two,
Three,
Four.
And out.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Two more.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Last time.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Let the breath settle into the body.
Now begins the rotation of consciousness.
So I'll guide you through point to point.
You can follow along with your awareness or you can simply let yourself fade in and out.
We'll begin with experiencing the right hand thumb,
The index finger,
The middle finger,
Ring finger,
Little finger,
Palm of the right hand,
Back of the hand,
Right wrist,
Lower arm,
Right elbow,
Upper arm,
Right shoulder,
Armpit,
Right waist,
Hip,
Right thigh,
Knee,
Right calf muscle,
Ankle,
Right heel,
Sole of the foot,
Top of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving to the left hand side,
Experience the left hand thumb,
The index finger,
Middle finger,
Ring finger,
Little finger,
The palm of the left hand,
The back of the hand,
Left wrist,
Lower arm,
Left elbow,
Upper arm,
Left shoulder,
Armpit,
Left waist,
Hip,
Left thigh,
Knee,
Left calf muscle,
Ankle,
Left heel,
Sole of the foot,
Top of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Moving to the back of the body,
Experience the right shoulder,
Left shoulder,
Right shoulder blade,
Left shoulder blade,
Right buttock,
Left buttock,
The spine and the whole back together,
The top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The eyebrow center,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
Right cheek,
Left cheek,
The nose,
Tip of the nose,
Right nostril,
Left nostril,
The upper lip,
Lower lip,
The chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
The middle of the chest,
The navel,
The abdomen and now experience the whole of the right leg and the whole of the left leg and both legs together,
The whole of the right arm,
The whole of the left arm and both arms together,
The whole of the back,
Whole of the front,
Whole of the head together,
The whole body together,
The whole of the body,
The whole body.
May you sweet dreams sweetly.
Good night.
