Now as you're lying in bed,
Getting ready for sleep,
Take a few moments here to just make any last minute adjustments you need to make for your comfort.
And once you've done that,
Take a nice deep breath in and on the breath out,
Just feel the release.
And as you're lying here,
Feel the weight of your body on the bed.
Feel the weight of your head resting on the pillow.
Feel the weight of your shoulders and upper back.
The weight of your back and lower back and pelvis and behind.
The weight of your legs on the bed.
And as you feel the weight of your body,
You might get a sense that you sink down a little more.
So we're going to tune in to the part of the body in contact with the bed,
The lower part of your body as you're lying here.
Let the weight of the body that you feel primarily on the bottom part of your body.
So tune in to the weight of your body as it contacts the bed and let that ground you and give in to that weight.
And then the top part of your body lying down,
We're going to allow it to melt down to the side.
So the top part is soft,
Letting go,
Melting,
And the bottom part is grounded.
And you just drop down,
Allowing the weight to pull you into sleep.
So bring your attention to your head,
Feeling the back of your head,
The weight of your head just resting on the pillow.
And just giving up the weight of your head is a great first step for giving up sinking.
So as you let yourself appreciate the weight of your head on the pillow,
Let the forehead and face and jaw just melt,
Melt open and soften.
The ears,
The scalp,
They all soften and melt.
The neck and throat just softens and melts down into the weight of the body on the bed.
The shoulders and chest,
You feel the weight on the bottom but the top just melts open to the side.
And down the front of the torso,
It's as if a zipper is unzipped down the center and everything just melts off to the sides and spreads and melts and softens.
The upper abdomen,
The belly,
Just let it all melt open and soften.
As you feel the left leg and foot on the bed,
You'll feel the weight and pressure in certain places as you just give the weight of the leg over to the bed and let all the flesh just melt and the muscles soften.
And as you feel the weight of the right leg on the bed,
Letting go of any effort in the leg,
Notice the muscles and flesh just soften and melt and let go.
And feel the whole left arm just melt and let go and soften.
And the whole right arm just softens and melts.
And feel the whole body,
Bottom weight drops you down into the bed and the whole top part of your torso just melts and softens.
And it may feel like you're floating as your body drops down to sleep.
