Good evening and welcome to this bedtime practice.
Begin by getting extremely comfortable.
Maybe you can get all nestled in your bed and just arrive wherever you are.
Feeling the weight of your body against the surface below you.
Feeling the weight and pressure of your body.
And as you settle in here,
Just notice what's alive in you right now.
Maybe you had a busy day.
Maybe your mind is busy.
Maybe there are parts of your body that are tight or contracted.
Just begin to notice what's alive without judging or labeling anything as good or bad.
Just noticing,
Being the observer of the physical sensations in your body or any emotions that are alive in you right now.
And making an intention to leave today behind.
For the next few minutes,
All you have to do is be still and present with yourself.
You deserve this time for you.
And it's completely okay if the mind is racing or wandering.
Just observing that too.
Being present with all the energies that are alive in you right now.
Being the witness.
And now direct your attention to your heart.
Noticing what's alive in your heart space right now.
And taking this time to think of three things you're grateful for in this moment.
Effortlessly bringing to mind three things you're grateful for about today.
Pausing after each one to really feel the gratitude in your body.
Perhaps you can be grateful for the roof over your head,
The sheets,
Blankets that might cover you,
Family,
Friends,
Or any friendly interactions of the day.
Any food you ate,
Sunlight,
Grass,
Anything that you might be grateful for.
And bringing to mind an act of kindness you did today,
However small,
Whether it was for someone else or for yourself.
Just bring to mind one smaller big act of kindness you committed today.
And you can use this act as a blanket to cover your body,
Your soul tonight.
And you can rest easy knowing that you're exactly where you're supposed to be.
Bringing your attention to the farthest noise you can hear now.
All of your attention and your awareness into the sounds.
Just letting your ears absorb all of the noises around you.
No effort required.
And then bringing your awareness closer to your physical body,
Noticing any noises,
Sounds that are in the room with you now.
Not judging or identifying any noises,
Just letting them be as they are.
Now bringing your awareness into your breath.
Just notice how your body is being breathed.
All of your awareness in your breath now.
Now bringing your awareness into your toes.
Relaxing your toes.
Relaxing the balls of your feet,
The soles of your feet and your heels.
Relaxing the tops of your feet,
Your ankles.
Relaxing your lower legs and your knees.
Relaxing your upper legs.
Relaxing your hips and your whole pelvis.
Relaxing your lower back and your belly.
Relaxing your upper back and your chest.
Relaxing your fingers.
Relaxing the palms and the backs of your hands.
Relaxing your wrists and your lower arms.
Relaxing your elbows and your upper arms.
Relaxing your shoulders and your collarbones.
Relaxing your shoulder blades.
Relaxing your neck and your throat.
Relaxing your jaw.
Relaxing your face.
Relaxing your ears.
Relaxing the back of your head.
Relaxing the top of your head.
And now your whole body is completely relaxed.
There is nothing you need to do.
Just be.
Sweet dreams.
Namaste.
