You don't need to learn how to sleep,
The body does that naturally.
But your mind may be resisting letting natural sleep happen.
So let's focus on the body,
On all the sensations,
And in this way the mind will remember how to relax into sleep.
Breathe into any places in the body that are tight,
Letting your natural breath soften and release any tension there.
Muscles relaxing,
Releasing all tension with gratitude for all they have done.
Giving the muscles a well-deserved rest,
Softening,
Relaxing,
Releasing.
If you're feeling resistance,
Let's focus on each muscle in turn.
Tighten your face muscles,
Squinching them up,
Then let them soften.
Clench your jaw,
Then let it go loose.
Feel free to yawn and let out a sigh.
Move your neck a little bit side to side.
Bring your shoulders up towards your ears,
Then back and down into a relaxed position.
Tighten your hand into fists and tighten your arm muscles,
Then release.
Tighten your abdomen,
Your buttocks,
Your thighs,
Your calves,
Your feet.
Tight,
Tight,
Tight.
And then release.
Ah.
Softening,
Relaxing,
Releasing.
Softening and releasing.
Let the sound of my voice be like a hammock that holds you in a gentle,
Balmy breeze.
Thoughts drift away on the breeze.
Worries dissolve like morning fog as warm light shines throughout your whole body.
Softening and releasing.
Softening and releasing.
Trust in your sleeping mind to resolve anything left over from your day with gratitude for all your effort.
Now you can relax.
Release.
Relax.
Release.
What will be will be.
Kesara sera.
If you're still with me,
Notice if thoughts arise that drag you back into the fray.
Wrap them up gently and toss them away so they float off like clouds on a summer's day.
Bring your attention to the breath,
Your normal breath,
Just as it is.
With each inhale,
Breathe in ease and kindness.
With each exhale,
Send that sense of ease and kindness radiating throughout the body.
Breathe in ease.
Release and radiate ease throughout the body.
Relaxing and releasing.
The natural breath,
Just as it is,
Comforting and healing your whole being.
Breathe in ease.
Radiating ease throughout the body.
Relaxing and releasing.
Breathe in ease.
Radiating ease throughout the body.
So that every part of the body is relaxed.
If you're still with me,
Keep returning to the breath.
Notice how in the calm of the breath,
Dreamy images or sounds may rise.
Let them play.
Follow them into dreamland.
If you feel any concern for the dreams,
Feel the loving,
Easeful support of your breath,
Of my voice,
And of your body's own wisdom that is creating just the dream you need right now.
Trust that wisdom.
Allow yourself to be receptive.
Breathe in ease.
Radiate ease throughout the body.
As you drift off into sweet dreams.
If you're still listening,
Don't worry.
There's more we can do.
If your mind is busy with thoughts,
Let's pop out some random numbers to release the holding pattern in the brain.
Any numbers will do.
Here are a few to get you started.
Eleven.
Thirty-eight.
Ninety-one.
Forty-five.
Two.
Thirteen.
Eighty-four.
23,
79.
Now try some of your own random numbers.
Random,
Meaningless dancing in space.
These numbers clear the way for sleep.
If you are still listening,
You poor thing,
Sense into your feet with gratitude for all they have done today.
May they be at ease.
May they rest.
May they be well.
Sense into your legs,
Relaxing and releasing the muscles with gratitude for all they have done today.
May they be at ease.
May they rest.
May they be well.
Sense into your stomach,
Relaxing and releasing any tightness there.
Send loving kindness to any discomfort.
May you be at ease.
May you be well.
Sense into your back,
Sending tender messages of rest and relaxation.
May it be at ease.
May it be well.
Sense into your arms,
Relaxing and releasing the muscles.
May they be at ease.
May they rest.
May they be well.
Sense into the hands,
Sending gentle,
Warm loving kindness to each finger,
Each thumb,
Each palm in turn,
Thinking,
May you be well.
May you be at ease.
Sense into the shoulders,
Softening any tightness you may be holding there,
Relaxing and releasing and letting go.
Send loving kindness.
May you be at ease.
May you be well.
Sense into the chest area,
Sending gratitude to the heart as it pumps,
Sending gratitude to the lungs as they process breath,
The steady rising and falling of the breath.
Relax and release.
Relax and release.
Relax and release.
Sense into the jaw,
Relaxing and releasing any tightness there.
Sense into the brow,
Relaxing and releasing any tightness there.
May you be well.
May you be at ease.
May you be at peace.
Sense into the brain with gratitude for all its work today and a loving reminder that now is the time to relax,
To rest,
For a chance to dream.
Sense into the eyes,
Relaxing and releasing and let the spacious field revealed on your eyelids become the sweet playground of your night's dreams.
Let images arise and if they are fanciful,
Follow them.
If they delight you or intrigue you,
Let them carry you off to the land of possibilities,
Silliness and sustenance.
Let yourself be lured into the wondrous world of dreams.
