Hi my friends,
Through this practice,
We will come back to our body and be ready to sleep.
So whenever you feel ready,
You might close your eyes and feel the whole body.
The body may be lying on the bed and releasing the tension of the whole body,
And you might become aware of your in-breath and out-breath,
And breathing in,
And breathing out,
And breathing in,
And when you breathe out,
Just letting go of all things that have happened today,
Or something might happen in the future.
Breathing in,
Breathing out,
Letting go.
And bring a light smile into your face,
Smiling and softening,
And you might soften your facial expressions,
And releasing maybe the tight muscles on your eyes,
And the jaw,
The clenching sensations,
And the tension on the shoulders,
And smiling to your shoulders,
As you start to smile,
And you also start to accept and letting go.
And softening the belly,
The abdomen,
And you might put your hands on your belly,
And feeling the gentle movement of your in-breath,
Out-breath,
And like the waves rising and falling away,
And softening the hands,
And moving to your legs,
And releasing the tension maybe on the thighs,
Or the lower legs,
The feet,
And resting your awareness into this body,
And the mind may start to wander,
Start to plan,
Start to reflect,
Remember,
Or some worries,
Or random thoughts,
And wherever your mind travels,
And just reminding,
Gently reminding yourself,
It's a time to rest,
To come back to this body.
So you might feel your whole body again,
From top of the head,
Out to the fingers,
Fingertips,
And all the way down to your feet,
And your whole body is lying and breathing,
And you might also feel the space your body takes up,
The space on the bed,
The contact sensations with the bed,
With the blanket,
With the pillow,
And you might expand your awareness to the sounds,
And feeling your whole body is listening.
Thank you.
