Welcome to this rest ritual,
Preparing for sleep.
I'm here to guide you into the most supportive place for deep rest and sleep.
This practice is designed to ensure you effortlessly transition from your day into a portal where you can slow down,
Rest and sleep.
Before you get into bed,
If you haven't done so already,
I would highly recommend pausing this recording to take a warm shower or bath and then dim the lights in your home and light a candle to celebrate this very precious time in your day.
After you have showered,
If you'd like to choose an essential oil like lavender,
Chamomile,
Sandalwood or whatever oil you love that feels soothing and calming,
Please do so and then place a few drops on the palm of your hand and then rub them together to warm the oil and then massage the oil into your temples,
Behind your ears or on the soles of your feet.
Alternatively you could add a few drops into a diffuser.
Now bring your journal with you into bed and begin by jotting down anything from your day that you'd like to let go of or anything that you'd like to remember from the day and then also write down an intention for your sleep journey.
Something like,
I rest peacefully with love and beauty flowing in my heart or whatever you wish for yourself tonight.
You might need to pause the recording again and make these notes in your journal and then come back when you're ready.
Now begin by tucking yourself into bed.
It can lie down on your back,
On your side or any other position that feels most comfortable for you,
Making sure that you are warm and cozy.
When you're ready close down your eyes,
Acknowledging it's time to release the day and turn inwards.
Your eyelids are like curtains in your house,
Filtering out the external world and retreating home to the refuge within.
If it feels helpful imagine a soft glow of moonlight surrounding your body as a layer of protection where all the noise is on the outside and you are on the inside and then sense and feel your skin softening into this glow of nurturing light and then take a deep breath in and as you exhale give yourself permission to release into the space that holds you.
Again deep breath in and slowly release out.
One more time breathing in and now guide your awareness towards the back of your body and the parts of your body that are meeting the surface below you.
Slowly scan from your head along your spine,
Don't rush,
Take your time,
Moving down past your shoulder blades towards your pelvis.
Let the back of your body melt into the bed,
Softening your joints,
Letting the muscles unwrap and ungrip from bones,
Feeling down past your knee joints and into your ankles,
Your feet and your toes and then whisper inwardly to your skeletal system to let go,
Be heavy like logs of wood sinking into your bed,
Drop it all,
Let go of thinking and doing,
It's time to rest,
It's time to fall into sleep.
Place your attention at the top of your head and sense and feel this whole area softening from the crown of your head flowing like a gentle soft breeze over your eyes melting into your jaw,
Softening cheeks,
Resting your throat,
Front of your chest opening and softening,
Belly releasing,
Your hips opening and letting go,
Your whole body melting like wax,
Dripping off a burning candlestick and spreading into the cozy cocoon of your bed.
Now use your imagination to travel all the way down through the layers of your bed to the floor and down towards the ground and into the earth below and begin to sense and feel your body becoming more and more in sync with the nurturing rhythms of nature.
Now turning in for the night,
In sync with the frequency and vibration of slumber and rest,
Hear the sound of nature humming its evening song,
Let your breath filter into all the corners of your body creating more and more space,
As you inhale your body spreads out and as you exhale your body drops down,
Inhale spreading out,
Falling down,
Now count your breath from 20 down to zero and each cycle of breath moves you closer towards sleep and if you find yourself in sleep fall into it or start again from 20.
Once you reach zero,
Release the technique and drift off to sleep.
