Accessing Deeper Sleep: 8+ Hour Version

8:40:14

8:40:14

Accessing Deeper Sleep: 8+ Hour Version

by Constantine Georgiou

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

5

This is the extended version of the popular Accessing Deep Sleep recording that gets quieter as time goes on to allow you to fall back to sleep even if you are tossing and turning. By unhooking from restlessness, thoughts, the body, emotions, and a sense of your self you more easily drift into the wide open and restorative awareness that is always supportive and nourishing.

Sleep Body Scan Relaxation Thought Detachment Emotional Release Self Acceptance Identity Release Breath Awareness Deep Sleep Progressive Muscle Relaxation

Meet your Teacher

Constantine Georgiou

Sydney NSW, Australia

Meet your Teacher

Constantine Georgiou

Sydney NSW, Australia

Transcript

Accessing deep sleep If you're struggling to fall asleep Restlessly turning and turning Or unable to fall back to sleep Fall back to deep sleep Then this practice is for you Get yourself comfortable in bed Lie on your back Adjust your pillow so it's sitting vertically Covering your eyes Rest your arms, Palms facing up beside you And your legs comfortably apart Once you make some final adjustments Decide to not move Just park your posture in bed and leave it like parking a car Don't keep adjusting it, Don't keep moving it, Just leave it Now allow your body to rest, To drop any subtle resistance Any aches and pains, Any bodily experience, Just let them drop Drop any resistance Now check in with your body The felt experience of your body in bed With the pillow on your eyes, Covering your eyes And ask yourself, How does it feel to be in my body right now? How does it feel to be in my body right now? Does it feel tight? Does it feel difficult? Does it feel warm? Does it feel cool? Are there any particular points of pain? However it you feel, However it feels in the body, Physically Allow yourself permission to feel that way Allow yourself to feel that way However it is, Accepting and releasing or dropping the subtle judgment against how you feel, Accept it However it feels to be in your body right now, Let it be that way And notice that the subtle grab against it is subtle violence against how we feel Which keeps it in place, Keeps it in a circuit But accepting it allows it to release And watch what unfolds in your body in bed right now Feel into your hands, Into your arms With no grab, Just full radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them but they're becoming more like wet noodles Or like softening pancake, Melting into the bed, Into ease Allow yourself to feel a dropping of the body Now feel into your feet, Your legs Your buttocks, Lower back Thighs And notice if you're experiencing the same Do your legs and lower torso feel like wet noodles, Melting Like pancake mixture, Dissolving into the bed, Yet supported by the bed Allow the bed to support the melting and surrendering and dropping of the body here And we'll sequentially move into pressure points in your shoulders and upper back, Upper torso And the back of your head and neck Allow these points to also dissolve, Melt like wet noodles And turning into dissolving, Spreading pancake Let the bed support you, Surrender into the bed Now allow your face to relax and dissolve into the bed, Just two percent, Just a little bit Your forehead opens up The sides of your eyes open up in towards the bed Your cheeks, Your chin Your mouth, All dissolving like wet noodles into the bed Allow your jaw to open up just one percent Dissolving, Letting go of the body Now just like when you deliberately relax And intend to allow the pressure in your chest Going from a higher octave to a lower, Deeper octave Allow that sensation to drop as if you are about to speak from the upper Aspects of your throat to your heart Intend to drop and relax the voice, Box, Pressure to drop into your chest Drop the voice, Drop the tension, Drop the body Now notice if you're still noticing any thoughts And just whenever you notice them, Drop them You can still allow them but just don't engage As if dropping a tennis ball in your hands when you notice you've grabbed the thought A thought about the future or thoughts about the past It's not time for that now, So just if you catch them, Drop them Drop, Drop, Drop every thought that your mind grasps Instead just be interested in the activity of thought But not engaged with the content of thought Every time you catch yourself catching thought, Drop it And be more curious Or more curious in the space that is left when you drop this thought and this thought Especially that thought, Just drop them Don't worry, They'll come back when you need them It's time for deep sleep now At some point you'll notice the activity of thinking like a washing machine that makes no sense A rumbling experience that eventually becomes therapeutic Massage like After a while you don't pay attention because it's just droning This is the sign that you've dropped thought Now notice if there is any remaining emotion Any anxiety Any even Any emotion And just drop them like dropping a tennis ball With curiosity with never any judgment Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away by emotion and thinking, Drop it Prioritize deep sleep right now Prioritizing deep sleep right now And take a belly breath and notice how much more space there is available to you and presence As your mind settles, Your emotions settle and your body settles What is left or what remains is your sense of self, The one that's been dropping Feeling, Thinking Even wherever that might be with a slight intention to find the center of this sense of self Just drop it, Drop the self You'll be supported in falling asleep even without yourself Your sense of self, The doer The fixer Just drop it You have fallen into deep sleep many a time without the self We don't need it now Where is the self? And moving your awareness into that location, Notice you cannot find it So drop any subtle identity Identification with without self, Without emotions, Without thinking Now check in with your body The felt experience of your body in bed with the pillow on your eye And ask yourself, How does it feel to be in my body right now? How does it feel to be in my body right now? Does it feel tight? Does it feel difficult? Does it feel warm? Does it feel cool? Are there any particular points of pain? However it you feel, However it feels in the body, Physically Allow yourself permission to feel that way Allow yourself to feel that way However it is Accepting and releasing or dropping the subtle judgment against how you feel Accept it However it feels to be in your body right now, Let it be that way And notice that subtle grab against it is subtle violence against how we feel Which keeps it in place, Keeps it in a circuit But accepting it allows it to release And watch what unfolds in your body in bed right now Feel into your hands Into your arms And with no grab, Just full radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more like wet noodles Or like softening pancake, Melting into the bed, Into ease Allow yourself to feel A dropping of the body Now feel into your feet, Your legs Your buttocks, Lower back And notice if you're experiencing the same Do your legs and lower torso feel like wet noodles, Melting Like pancake mixture, Dissolving into the bed Yet supported by the bed Allow the bed to support The melting and surrendering and releasing And dropping of the body here And we'll sequentially move into pressure points in your shoulders and upper back Upper torso Allow these points to also dissolve Melt like wet noodles And turning into A dissolving, Spreading pancake Let the bed support you, Surrender into the bed Now allow your face to relax and dissolve into the bed Just two percent, Just a little bit Your forehead opens up The sides of your eyes open up in towards the bed Your cheeks, Your chin, Your mouth All dissolving like wet noodles into the bed Allow your jaw to open up just one percent Dissolving, Letting go of the body Now just like when you deliberately relax And intend to allow the pressure in your chest When you talk, Going from a higher octave to a lower, Deeper octave Allow that sensation to drop As if you are about to speak from the upper aspects of your throat to your heart Intend to drop and relax the voice box Pressure to drop into your chest Allowing a deep access Drop the voice, Drop the tension, Drop the body Now notice, If you're still noticing any thoughts Just, Whenever you notice them, Drop them You can still allow them, But just don't engage As if dropping a tennis ball in your hands, When you notice you've grabbed a thought A thought about the future, Or thoughts about the past It's not time for that now So just, If you catch them, Drop them Drop, Drop, Drop every thought that your mind grasps Instead, Just be interested in the activity of thought But not engaged with the content of thought Every time you catch yourself catching thought, Drop it And be more curious in what comes next Or more curious in the space that is left when you drop these thoughts And this thought, Especially that thought Just drop them Don't worry, They'll come back when you need them It's time for deep sleep now At some point you'll notice the activity of thinking Like a washing machine that makes no sense A rumbling experience that eventually becomes therapeutic, Massage-like After a while, You don't pay attention, Because it's just droning This is the sign that you've dropped thought Now notice if there is any remaining emotion Any anxiety, Any fear Joy even, Any emotion And just drop them, Like dropping a tennis ball With curiosity, With never any judgment Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away by emotion and thinking Drop it Prioritize it Prioritize deep sleep right now Prioritizing deep sleep right now And take a belly breath and notice how much more space there is available to you And presence As your mind settles, Your emotions settle, And your body settles And what is left, Or what remains, Is your sense of self The one that's been dropping Feeling, Thinking, Emoting And wherever that might be, With a slight intention to find the center of this sense of self Just drop it Just drop the self You'll be supported in falling asleep, Even without yourself Your sense of self, The doer The fixer Just drop it You have fallen into deep sleep many a time without the self We don't need it now Notice Where is the self? And moving your awareness into that location Notice you cannot find it So drop any subtle identity Identification with self Let go without self, Without emotions, Without thinking, And without your body Now check in with your body The felt experience of your body in bed, With a pillow on your eyes Covering your eyes And ask yourself, How does it feel to be in my body right now? How does it feel to be in my body right now? Does it feel tight? Does it feel difficult? Does it feel warm? Does it feel cool? Are there any particular points of pain? However you feel, However it feels in the body, Physically Allow yourself permission to feel that way Allow yourself to feel that way However it is Accepting And releasing, Or dropping, The subtle judgment against how you feel Accept it However it feels to be in your body right now Let it be that way And notice that subtle grab against it Is subtle violence against how we feel Which keeps it in place, Keeps it in a circuit But accepting it allows it to release And watch what unfolds in your body in bed right now Feel into your hands Into your arms And with no grab, Just full radical acceptance But don't move Notice if they're feeling like wet noodles To the bed You can still move them But they're becoming more like wet noodles Or like softening pancake Melting into the bed, Into ease Allow yourself to feel A dropping of the body Now feel into your feet, Your legs Your buttocks, Lower back And notice if you're experiencing the same Do your legs And lower torso feel like wet noodles, Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed to support The melting and surrendering and dropping of the body here Very good And we'll sequentially move into Pressure points in your shoulders and upper back Upper torso And the back of your head and neck Allow these points to also dissolve Melt like wet noodles And turning into dissolving, Spreading pancake Let the bed support you, Surrender into the bed Now allow your face to relax and dissolve into the bed Just 2%, Just a little bit Now your forehead opens up The sides of your eyes open up in towards the bed Your cheeks, Your chin, Your mouth All dissolving like wet noodles into the bed Allow your jaw to open up just 1% Dissolving, Letting go of the body Now just like when you deliberately relax And intend to allow the pressure in your chest When you talk, Going from a higher octave to a lower, Deeper octave Allow that sensation to drop As if you were about to speak from the upper aspects of your throat to your heart Intend to drop and relax the voice box Pressure to drop into your chest Allowing a deep drop the voice Drop the tension, Drop the body Now notice if you're still noticing any thoughts Just whenever you notice them, Drop them You can still allow them but just don't engage As if dropping a tennis ball in your hands when you notice you've grabbed a thought A thought about the future, Or thoughts about the past It's not time for that now So just if you catch them, Drop them Drop, Drop, Drop every thought that your mind grasps Instead just be interested in the activity of thought But not engaged with the content of thought Every time you catch yourself catching thought, Drop it And be more curious in what comes next Or more curious in the space that is left when you drop these thoughts And this thought, Especially that thought, Just drop them It's time for deep sleep now At some point you'll notice the activity of thinking like a washing machine that makes no sense A rumbling experience that eventually becomes therapeutic, Massage-like After a while you don't pay attention because it's just droning This is the sign that you've dropped thought Now notice if there is any remaining emotion Any anxiety, Any fear Joy even, Any emotion And just drop them, Like dropping a tennis ball With curiosity, With never any judgment, Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away by emotion and thinking, Drop it Prioritize deep sleep right now Moment to moment Prioritizing deep sleep right now Take a belly breath and notice how much more space there is available to you and presence Now as your mind settles, Your emotions settle, And your body settles What is left or what remains is your sense of self, The one that's been dropping Feeling, Thinking, Emoting And wherever that might be, With a slight intention to find the center of this sense of self Drop the self You'll be supported in falling asleep even without your self Your sense of self, The doer The fixer, Just drop it You have fallen into deep sleep many a time without the self, We don't need it now Notice Where is the self? And moving your awareness into that location, Notice you cannot find it So drop any subtle identity, Identification with self Let go without self, Without emotions, Without thinking, And without your body Rest easy Now check in with your body The felt experience of your body in bed, With a pillow on your eyes, Covering your eyes And ask yourself, How does it feel to be in my body right now? How does it feel to be in my body right now? Does it feel tight? Does it feel difficult? Does it feel warm? Does it feel cold? Cool? Are there any particular points of pain? However it you feel, However it feels in the body, Physically Allow yourself permission to feel that way Allow yourself to feel that way However it is Accepting and releasing or dropping the subtle judgment against how you feel, Accept it However it feels to be in your body right now, Let it be that way And notice that subtle grab against it is subtle violence against how we feel Which keeps it in place, Keeps it in a circuit But accepting it allows it to release And watch what unfolds in your body in bed right now Feel into your hands Into your arms And with no grab, Just full radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more like wet noodles Or like softening pancake, Melting into the bed, Into ease Allow yourself to feel A dropping of the body Now feel into your feet, Your legs Your buttocks, Lower back And notice if you're experiencing the same Do your legs and lower torso feel like wet noodles, Melting Like pancake mixture, Dissolving into the bed Yet supported by the bed Allow the bed to support the melting and surrendering and letting go And dropping of the body here And we'll sequentially move into pressure points in your shoulders and upper back Upper torso And the back of your head and neck Allow these points to also dissolve Melt like wet noodles And turning into dissolving, Spreading pancake Let the bed support you, Surrender into the bed Now allow your face to relax and dissolve into the bed Just two percent, Just a little bit Your forehead opens up The sides of your eyes open up in towards the bed Your cheeks, Your chin, Your mouth All dissolving like wet noodles into the bed Allow your jaw to open up just one percent And let go, Dissolving, Letting go of the body Now just like when you deliberately relax And intend to allow the pressure in your chest When you talk, Going from a higher octave to a lower, Deeper octave Allow that sensation to drop As if you are about to speak from the upper aspects of your throat to your heart Intend to drop and relax the voice box Pressure to drop into your chest Allowing a deep drop the voice, Drop the tension Drop the body Now notice if you're still noticing any thoughts Just whenever you notice them, Drop them You can still allow them but just don't engage As if dropping a tennis ball in your hands when you notice you've grabbed the thought A thought about the future, Or thoughts about the past It's not time for that now, So just if you catch them, Drop them Drop, Drop, Drop every thought that your mind grasps Instead just be interested in the activity of thought But not engaged with the content of thought Every time you catch yourself catching thought, Drop it And be more curious in what comes next Or more curious in the space that is left when you drop this thought and this thought Especially that thought, Just drop them Don't worry they'll come back when you need them It's time for deep sleep now At some point you'll notice the activity of thinking like a washing machine that makes no sense A rumbling experience that eventually becomes therapeutic, Massage-like After a while you don't pay attention because it's just droning This is the sign that you've dropped thought Now notice if there is any remaining emotion Any anxiety, Any joy even, Any emotion And just drop them, Like dropping a tennis ball With curiosity, With never any judgment, Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away by emotion and thinking, Drop it Prioritize deep sleep right now Prioritizing deep sleep right now And take a belly breath and notice how much more space there is available to you and presence As your mind settles, Your emotions settle and your body settles What is left or what remains is your sense of self, The one that's been dropping Feeling, Thinking, Emoting And wherever that might be with a slight intention to find the center of this sense of self Just drop it, Drop the self You'll be supported in falling asleep even without yourself Your sense of self, The doer The fixer, Just drop it You have fallen into deep sleep many a time without the self, We don't need it now Where is the self? And moving your awareness into that location, Notice you cannot find it So drop any subtle identity, Identification with self Let go without self, Without emotions, Without thinking and without your body Now check in with your body The felt experience of your body in bed with a pillow on your eyes, Covering your eyes And ask yourself, How does it feel to be in my body right now? How does it feel to be in my body right now? Does it feel tight? Does it feel difficult? Does it feel warm? Does it feel cool? Are there any particular points of pain? However you feel, However it feels in the body, Physically Allow yourself permission to feel that way Allow yourself to feel that way However it is, Accepting and releasing or dropping the subtle judgment against how you feel, Accept it However it feels to be in your body right now, Let it be that way And notice that the subtle grab against it is subtle violence against how we feel Which keeps it in place, Keeps it in a circuit But accepting it allows it to release And watch what unfolds in your body in bed right now Feel into your hands, Into your arms And with no grab, Just full radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them but they're becoming more like wet noodles Or like softening pancake, Melting into the bed, Into ease Allow yourself to feel a dropping of the body Now feel into your feet, Your legs Your buttocks, Lower back And notice if you're experiencing the same Do your legs and lower torso feel like wet noodles, Melting Like pancake mixture, Dissolving into the bed Yet supported by the bed Allow the bed to support the melting and surrendering and dropping of the body here And we'll sequentially move into pressure points in your shoulders and upper back, Upper top Allow these points to also dissolve Melt like wet noodles and turning into dissolving, Spreading pancake Let the bed support you, Surrender into the bed Now allow your face to relax and dissolve into the bed Just two percent, Just a little bit Your forehead opens up, The sides of your eyes open up in towards the bed Your cheeks, Your chin, Your mouth, All dissolving like wet noodles into the bed And allow your jaw to open up just one percent, Dissolving, Letting go of the body Now just like when you deliberately relax And intend to allow the pressure in your chest When you talk, Going from a higher octave to a lower, Deeper octave Allow that sensation to drop, As if you are about to speak from the upper Aspects of your throat to your heart Intend to drop and relax the voice box, Pressure To drop into your chest, Allowing a deep access Drop the voice, Drop the tension, Drop the body Now notice if you're still noticing any thoughts, Just whenever you notice them Drop them You can still allow them but just don't engage As if dropping a tennis ball in your hands when you notice you've grabbed the thought A thought about the future, Or thoughts about the past It's not time for that now, So just if you catch them Drop them Drop, Drop, Drop every thought that your mind grasps Instead just be interested in the activity of thought, But not engaged with the content of thought Every time you catch yourself catching thought, Drop it And be more curious in what comes next Or more curious in the space that is left when you drop this thought and this thought Especially that thought, Just drop them Don't worry, They'll come back when you need them It's time for deep sleep now Now at some point you'll notice the activity of thinking like a washing machine that makes no sense A rumbling experience that eventually becomes therapeutic, Massage-like After a while you don't pay attention because it's just droning This is the sign that you've dropped thought Now notice if there is any remaining emotion Any anxiety, Any And just drop them, Like dropping a tennis ball With curiosity, With never any judgment, Just drop the emotion Drop, Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away by emotion and thinking, Drop it Prioritize deep sleep right now Moment to moment, Prioritizing deep sleep right now And take a belly breath and notice how much more space there is available to you and presence As your mind settles, Your emotions settle and your body settles And what is left or what remains is your sense of self, The one that's been dropping Feeling, Thinking, Emoting And wherever that might be, With a slight intention to find the center of this sense of self Drop the self You'll be supported in falling asleep even without your self Your sense of self, The doer The fixer Just drop it You have fallen into deep sleep many a time without the self We don't need it now Where is the self? And moving your awareness into that location, Notice you cannot find it So drop any subtle identity, Identification with self Let go without self, Without emotions, Without thinking, And without your body Now check in with your body The felt experience of your body in bed with a pillow on your eyes Covering your eyes And ask yourself, How does it feel to be in my body right now? How does it feel to be in my body right now? Does it feel tight? Does it feel difficult? Does it feel warm? Does it feel cool? Are there any particular points of pain? However you feel, However it feels in the body, Physically Allow yourself permission to feel that way Allow yourself to feel that way However it is Accepting And releasing or dropping the subtle judgment against how you feel, Accept it However it feels to be in your body right now, Let it be that way And notice that subtle grab against it is subtle violence against how we feel Which keeps it in place, Keeps it in a circuit But accepting it allows it to release And watch what unfolds in your body in bed right now Feel into your hands Into your arms And with no grab, Just full radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more like wet noodles Or like softening pancake, Melting into the bed, Into ease Allow yourself to feel A dropping of the body Now feel into your feet, Your legs Your buttocks, Lower back And notice if you're experiencing the same Do your legs and lower torso feel like wet noodles, Melting Like pancake mixture, Dissolving into the bed Yet supported by the bed Allow the bed to support The melting and surrendering And dropping of the body here Very good Now we'll sequentially move into pressure points in your shoulders and upper back Upper torso And the back of your head and neck Allow these points to also dissolve Melt like wet noodles And turning into dissolving, Spreading pancake Let the bed support you, Surrender into the bed Now allow your face to relax and dissolve into the bed Just two percent, Just a little bit Your forehead opens up The sides of your eyes open up in towards the bed Your cheeks, Your chin Your mouth, All dissolving like wet noodles into the bed Allow your jaw to open up just one percent Dissolving, Letting go of the body Now just like when you deliberately relax And intend to allow the pressure in your chest When you talk, Going from a higher octave to a lower, Deeper octave Allow that sensation to drop As if you are about to speak from the upper aspects of your throat to your heart And intend to drop and relax the voice box pressure To drop into your chest, Allowing a deep Drop the voice, Drop the tension, Drop the body Now notice, If you're still noticing any thoughts Just whenever you notice them, Drop them You can still allow them, But just don't engage As if dropping a tennis ball in your hands when you notice you've grabbed a thought A thought about the future, Or thoughts about the past It's not time for that now, So just if you catch them, Drop them Drop, Drop, Drop every thought that your mind grasps Instead just be interested in the activity of thought But not engaged with the content of thought Every time you catch yourself catching thought, Drop it And be more curious in what comes next Or more curious in the space that is left when you drop this thought and this thought Especially that thought, Just drop them It's time for deep sleep now At some point you'll notice the activity of thinking like a washing machine that makes no sense Then experience that eventually becomes therapeutic Massage like After a while you don't pay attention because it's just droning This is the sign that you've dropped thought Now notice if there is any remaining emotion Any emotion, Any anxiety, Any joy even Any emotion, And just drop them like dropping a tennis ball With curiosity, With never any judgment, Just drop the emotion Drop, Where do you feel it, Drop it Where is it coming from, Drop it What is it concerning, Drop it Before you get taken away by emotion and thinking, Drop it Prioritize, Prioritizing deep sleep right now And take a belly breath and notice how much more space there is available to you and presence As your mind settles, Your emotions settle and your body settles What is left or what remains is your sense of self, The one that's been dropping Feeling, Thinking, Emoting And wherever that might be with a slight intention to find the center of this sense of self Just drop it, Drop the self You'll be supported in falling asleep even without yourself Your sense of self, The door The fixer, Just drop it You have fallen into deep sleep many a time without the self, We don't need it now Where is the self? And moving your awareness into that location, Notice you cannot find it So drop any subtle identity Identification with self Let go without self, Without emotions, Without thinking, And without your body Accessing deep sleep If you're struggling to fall asleep, Restlessly turning and turning In bed, Or unable to fall back to sleep Fall back to deep sleep, Then this practice is for you Get yourself comfortable in bed Lie on your back Adjust your pillow so it's sitting vertically, Covering your eyes Rest your arms, Palms facing up, Beside you, And your legs comfortably apart Once you make some final adjustments, Decide to not move Just park your posture in bed and leave it, Like parking a car Don't keep adjusting it, Don't keep moving it, Just leave it Now allow your body to rest To drop any subtle resistance, Any aches and pains, Any bodily experience, Just let them drop Drop any resistance Now check in with your body The felt experience of your body in bed, With the pillow on your eyes, Covering your eyes And ask yourself, How does it feel to be in my body right now? How does it feel to be in my body right now? Does it feel warm? Does it feel tight? Does it feel difficult? Does it feel warm? Does it feel cool? Are there any particular points of pain? However you feel, However it feels in the body, Physically Allow yourself to be in my body Allow yourself permission to feel that way Allow yourself to feel that way However it is Accepting And releasing Or dropping the subtle judgement against how you feel Accept it Accept it However it feels to be in your body right now Let it be that way And notice that the subtle grab against it is subtle violence against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds in your body in bed right now Feel into your hands Into your arms And with no grab Just full radical acceptance But don't move Don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And notice if you're experiencing the same Do your legs And lower torso feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed to support The melting And surrendering And dropping of the body Here And we'll sequentially move Into pressure points In your shoulders And upper back Upper torso And the back of your head and neck Allow these points to also dissolve Melt like wet noodles And turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation to Drop As if you were about to speak From the upper Aspects of your throat To your heart Intend to drop And relax the voice Box Pressure To drop into your chest Allowing a deep Drop the voice Drop the tension Drop the body Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping A tennis ball in your hands When you notice you've grabbed the thought A thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be more curious In what comes next Or more curious In the space that is left When you drop this thought And this thought Especially that thought Just drop them It's time for Deep sleep now At some point you'll notice The activity of thinking Like a washing machine That makes no sense Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is Any remaining emotion Any anxiety Any even Any emotion Drop them And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop, Drop, Drop Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get Taken away By emotion and thinking Drop it Prioritize Prioritizing deep sleep Right now Take a belly breath and notice How much more space there is available To you and presence As your mind Settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling, Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Just drop it Drop the self You'll be supported In falling asleep Even without yourself Your sense of self, The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness into that location Notice You cannot find it So drop Any subtle Identity Identification With Self Let go Without self Without emotions Without thinking And without Your body Now check in With your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel soft? Does it feel difficult? Does it feel warm? Does it feel cool? Are there any particular points of pain? However you feel However it feels in the body Physically Allow yourself permission To feel That way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgement against how you feel Accept it Accept it However it feels To be in your body right now Let it be that way And notice that The subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body In bed right now Feel Into your hands Into your arms And with no grab Just full Radical acceptance Notice But don't move Notice if they're feeling like wet Noodles Stuck to the bed You can still move them But they're becoming more Like wet Noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're experiencing The same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Here And we'll sequentially move Into pressure points In your shoulders And upper back Upper torso And the back of your head And neck Allow these Points to also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles Into the bed Allow your jaw To open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you were about to speak From the upper Aspects of your throat To your head To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing a deep Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them Or allow them But just don't engage As if dropping a tennis ball In your hands When you notice You've grabbed a thought A thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought That your mind grasps Instead just be Interested in the activity of thought But not engaged With the content Of thought Every time you catch yourself catching Thought, Drop it And be More curious In what comes next Or more curious In the space that is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them It's time for Deep sleep now At some point You'll notice the activity Of thinking like A washing machine That makes no sense A rumbling Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign That you've dropped Thought Now notice if there is any Remaining emotion Any anxiety Any even Any emotion And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By curiosity By emotion and thinking Drop it Prioritize deep sleep Right now Prioritizing deep sleep right now Take a belly breath And notice how much more space There is available to you And presence As your mind Settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Just drop it Drop the self You'll be supported In falling asleep Even without yourself Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Notice Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Any subtle Identity Identification With Self Let go Without self Without emotions Without thinking The felt experience Of your body in bed With a pillow On your eye And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel difficult? Does it feel warm? Does it feel cool? Are there any Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself permission To feel that way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgement against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel into your hands Into your arms So with no grab Just full Radical acceptance Notice if they're feeling Like wet noodles Stuck to the bed You can still move them But they're becoming More Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping Of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're experiencing The same Do your Legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Here Now Now we'll Sequentially move Into pressure points In your shoulders and upper back Upper torso And the back of your head And neck Allow these points to also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed All dissolving like Wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Dissolving Letting go of the body Now just like when you Deliberately relax And intend to allow The pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation to Drop As if you were about to speak From the upper Aspects of your throat To your heart Intend to drop And relax The voice box Pressure To drop into your chest Allowing a deep Drop the voice Drop the tension Drop the body Now notice If you're still noticing Any thoughts Just whenever you Notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball When you notice You've grabbed a thought A thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead Just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be more curious Or more curious In the space That is left Just when you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense A rumbling Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning Droning This is the sign That you've dropped Thought Now notice if there is any Remaining emotion Any anxiety Any And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop Drop Drop But Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion and thinking Drop it Prioritize deep sleep Right now Take a belly breath And notice how much more space There is available to you And presence As your mind Settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention To find the center Of this sense of self Just drop it Drop the self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice You cannot find it So drop Any Subtle Identity Identification With Let go Without self Without emotion Without thinking And without Your body Now check in with your body The felt experience of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel To be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there Any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission To feel that way Allow yourself To feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like Softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're Experiencing the same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Here And we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso Allow these points to also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like When you deliberately relax And intend To allow the pressure in your chest Going from a Higher octave to a lower Deeper octave Allow that sensation to Drop As if you were about to speak From the upper Aspects of your throat To your heart Intend to drop And relax The voice box Pressure To drop into your chest Drop the voice Drop the tension Drop the body If you're still noticing any thoughts Just whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball in your hands When you notice you've grabbed the thought A thought about the future Or thoughts about the past It's not time For that now So just If you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested in the activity Of thought But not engaged With the content Of thought Every time you catch yourself catching thought Drop it And be More curious In what comes next Or more curious in the space That is left When you drop this thought And this thought Especially That thought Just drop them Don't worry They'll come back when you need them Time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense A rumbling Experience That eventually becomes Therapeutic Massage-like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Thought Now notice if there is any Remaining emotion Any anxiety Any even Any emotion And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion and thinking Drop it Prioritize deep sleep Right now Take a belly breath And notice how much more space There is available to you And present As your mind settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Drop the self You'll be supported In falling asleep Even without yourself Your sense of self, The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Any subtle Identity Identification With Let go Without self Without emotions Without thinking And without Now check in With your body The felt experience Of your body in bed With a pillow On your eye And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel difficult? Does it feel warm? Does it feel cool? Are there any particular points of pain? However you feel However it feels in the body Physically Allow yourself permission To feel That way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept that However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel Into your hands Into your arms And release And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks, Lower back And Notice if you're Experiencing the same Do your legs And lower torso feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported By the bed Allow the bed to support The melting And surrendering And dropping of the body Here And we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso Allow these points to also Dissolve Melt like wet noodles And turning into Melting Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles Into the bed Allow your jaw to open up Just 1% Dissolving Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you were About to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box, Pressure To drop Into your chest Allowing a deep Access Drop the voice Drop the tension Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a Tennis ball in your hands When you notice you've grabbed a thought A thought about the future Or thoughts about the past For that now So just If you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested in the activity Of the thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be more curious In what comes next Or more curious In the space that is left When you drop this thought And this thought Especially that thought Just drop them It's time for Deep sleep now At some point You'll notice The activity of thinking Like a washing machine That makes no sense Then Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is Any remaining emotion Any anxiety Any And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Before you get taken away By emotion and thinking Drop it Prioritize Dropping Now Moment to moment Prioritizing deep sleep Right now Take a belly breath and notice How much more space There is available to you And presence As your mind Settles Your emotions settle And your body settles Now What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Drop Drop the self You'll be supported In falling asleep Even without your self Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Any Identification With Self Let go Let go without self Without emotions Without thinking Now check in With your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now How does it feel To be in my body right now Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission to feel That way Allow yourself to feel That way However it is Accepting And releasing Or dropping The subtle judgement Against how you feel Accept it However it feels To be in your body right now And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body In bed right now Feel Into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice If they're feeling like Wet noodles Stuck to the bed You can still move them But they're becoming More like Wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel Now feel into your feet Your legs Your buttocks Lower back And Notice if you're experiencing The same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Here And we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso And the back of your head and neck Allow these points To also Dissolve Melt like wet noodles Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Dissolve into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure in your chest When you talk Going from a higher octave To a deeper octave Allow that sensation To drop As if you were About to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing it To drop the voice Drop the tension Drop the body Now notice If you're still Noticing any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping A tennis ball in your hands When you notice you've grabbed a thought A thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind Grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time You catch yourself catching thought Drop it And be more curious In what comes next Or more curious in the space That is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense A rumbling Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is Any remaining emotion Any anxiety Any Fear With curiosity With never any judgement Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion and thinking Drop it Prioritize Take a belly breath And notice how much more space There is available to you And presence Settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting And wherever that might be With a slight intention To find the center Of this sense of self Drop the self You'll be supported In falling asleep Even without yourself Your sense of self, The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Any Identification With Let go without self Without emotions Without thinking Accessing Deep sleep Restlessly Turning And turning In bed Or unable To fall back to sleep Fall back to deep sleep Then this practice Is for you Get yourself comfortable In bed Lie on your back Adjust your pillow So it's sitting Vertically Covering your eyes Rest your arms Palms facing up Beside you And your legs Comfortably apart Once you make some final adjustments Decide To not move Just park your posture In bed And leave it Like parking a car Don't keep adjusting it Don't keep moving it Just leave it Now Allow your body To rest To drop Any subtle resistance Any aches Any aches and pains Any bodily experience Just let them drop Drop any resistance Now check in With your body The felt experience Of your body in bed With the pillow On your eyes Covering your eyes And ask yourself How does it feel To be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission To feel that way Allow yourself To feel that way However it is Accepting And releasing Or dropping The subtle judgement Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel into your hands Into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling Like wet noodles Stuck to the bed You can still move them But they're becoming More Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping Of the body Now feel into your feet Your legs Your knees Your buttocks Lower back And Notice if you're experiencing The same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Here Very good Now we'll sequentially move Into pressure points In your shoulders And upper back Upper torso Lower And the back of your head and neck Allow these points To also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like When you deliberately relax And intend To allow The pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you were About to speak From the upper Aspects Of your throat To your heart Intend to drop And relax the voice Box Pressure To drop into your chest Allowing a deep Drop the voice Drop the tension Drop the body Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands When you notice you've grabbed a thought A thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself catching thought Drop it And be Or more curious In the space that is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense Experience That eventually becomes Therapeutic Massage like After a while you don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice If there is any remaining Emotion Any anxiety Any And just drop them Like dropping a tennis ball With curiosity With never any judgement Just drop the emotion Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion And thinking Drop it Prioritize And take a belly breath And notice how much more space There is available to you And presence Now as your mind Settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting And wherever That might be With a slight intention To find the center Of this sense of self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The doer The fixer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Identification With Self Let go Without self Without emotions Without thinking And without Your body Now check in With your body The body The felt experience of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any particular points of pain? However you feel However it feels in the body Physically Allow yourself permission To feel That way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgement against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel Feel Into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet, Your legs Your buttocks, Lower back And Notice if you're experiencing the same Do your legs And lower torso feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Now we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso Allow these points To also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation to Drop As if you were about to speak From the upper Aspects of your throat To your heart Intend to drop And relax the voice Box Pressure To drop into your chest Allowing a deep Relaxation If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands When you notice you've grabbed a thought Or thoughts about the past It's not time For that now So just If you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself catching thought Drop it And be more curious In what comes next Or more curious in the space That is left When you drop this thought And this thought It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense Then Experience That Eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign That you've dropped Thought Now notice if there is any Remaining emotion Even Any emotion And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion and thinking Drop it And take a belly breath And notice how much more space There is available to you And presence As your mind settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Just drop it Drop the self You'll be supported In falling asleep Even without yourself Your sense of self Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice You cannot find it So drop Identification With Let go Without self Without emotion Without thinking Now check in with your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel Warm? Does it feel cool? Are there any particular points of pain? However you feel However it feels in the body Physically Allow yourself permission To feel That way Allow yourself To feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel Into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling like Wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Let it be Now feel into your feet Your legs And Notice if you're experiencing the same Do your Legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the melting And surrendering And dropping of the body Here And we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso And the back of your head and neck Allow these points to also Dissolve Melt like wet noodles And turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In your mouth All dissolving like wet noodles Into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like When you deliberately relax And intend To allow the pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation to Drop As if you were about to speak From the upper Aspects of your throat To your heart Intend to drop And relax The voice box Pressure To drop into your chest Allowing a deep Drop the voice Drop the tension Drop the body Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball When you notice You've grabbed a thought A thought about the future Or thoughts about the past It's not time For that now So just, If you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead Just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be more curious Or more curious In the space That is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them At some point you'll notice The activity of thinking Like A washing machine that makes no sense A rumbling Rumbling Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Drop it And notice if there is any Remaining emotion Any anxiety Any And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop drop drop Where do you feel it? Drop it Where is it? By emotion and thinking Drop it Prioritize deep sleep Right now Take a belly breath and notice How much more space there is Available to you And presence Settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting And wherever that might be With a slight intention to find The center Of this sense of self Just drop it Drop the self You'll be supported In falling asleep Even without yourself Your sense of self The door The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? Removing your awareness into that location Notice You cannot find it So drop Any subtle Identity Let go Let go Without self Without emotions Without thinking And without Your body Now check in With your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel Warm? Does it feel cool? Are there any particular points of pain? However you feel However it feels in the body Physically Allow yourself permission To feel That way Allow yourself To feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel Into your hands And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet, Your legs Your buttocks, Lower back And Notice if you're experiencing the same Do your legs And lower torso Feel like wet noodles, Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed to support The melting And surrendering And dropping of the body Here Very good And we'll sequentially move Into Pressure points in your shoulders And upper back Upper top Allow these points To also Dissolve Melt Like wet noodles And turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw To open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And tend to allow The pressure in your chest Octave Allow that sensation To drop As if you were about to speak From the upper Aspects of your throat To your heart Intend to drop And relax The voice box Pressure To drop into your chest Drop the voice Drop the tension If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands When you notice you've grabbed the thought A thought A thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested in the activity Of thought But not engaged with the content Of thought Every time you catch yourself Catching thought Drop it And be In what comes next Or more curious In the space that is left When you drop this thought And this thought Especially that thought Just drop them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense Experience That eventually becomes Therapeutic Massage-like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is any Remaining emotion Any emotion Any anxiety Any even Any emotion And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop, Drop, Drop Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion And thinking Drop it Prioritize deep sleep Right now Prioritizing deep sleep Right now Take a belly breath and notice How much more space There is available to you And presence As your mind settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Wherever that might be With a slight intention to find The center Of this sense of self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Let go Without self Without emotion Without thinking And without Now check In with your body The felt experience of your body in bed With a pillow On your eye And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However it you feel However it feels in the body Physically Allow yourself permission To feel that way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgement against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body In bed right now Feel Into your hands Into your arms And with no grab Just full Radical acceptance Notice But don't move Notice if they're feeling like wet Noodles Stuck to the bed You can still move them But they're becoming more Like wet Noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're experiencing the same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed to support The melting And surrendering And dropping off And we'll sequentially move Into Pressure points in your shoulders And upper back And Upper torso Allow these points to also Dissolve Melt like wet Noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving like wet noodles Into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure In your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you were About to speak From the upper aspects Of your throat To your heart Intend to drop And relax The voice box Pressure To drop into your chest Allowing a deep If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping A tennis ball in your hands When you notice you've grabbed a thought A thought about the future Or thoughts about the past It's not time For that now So just, If you catch them Drop them Drop, Drop, Drop Every thought that your mind Grasps Instead Just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be more curious In what comes next Or more curious In the space that is left When you drop this thought And this thought Especially that thought Just drop them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense That eventually Becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign That you've dropped Thought Thought Now notice If there is any remaining Emotion And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Moment to moment Prioritizing Deep sleep right now Take a belly breath And notice how much more space There is available to you And presence As your mind settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice You cannot find it So drop Any Identification With Let go Without self Without emotion Without thinking And without Now check in With your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission to feel That way Allow yourself to feel that way Accepting And releasing Or dropping The subtle judgement against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel Feel into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles The bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping Of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're experiencing the same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Now we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso And the back of your head and neck Allow these points to also Dissolve Melt like wet noodles Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend to allow The pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation to Drop As if you were about to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing a deep Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a Tennis ball in your hands When you notice you've grabbed a thought A thought about the future Or thoughts About the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought That your mind grasps Instead just be Interested in the activity of thought But not engaged With the content Of thought Every time you catch yourself Catching thought Drop it And be More curious In what comes next Or more curious In the space that is left When you drop these thoughts And this thought Especially that thought Just drop them It's time for Deep sleep now Deep sleep At some point you'll notice The activity of thinking Like a washing machine That makes no sense Experience That eventually becomes Therapeutic Massage like This After a while you don't pay attention Because it's just droning This is the sign that you've dropped Thought Notice if there is any remaining emotion Any anxiety Any And just drop them Like dropping a tennis ball With curiosity With never any judgement Just Where do you feel it? Drop it Where is it coming from? Drop it By emotion and thinking Drop it And take a belly breath And notice how much more space There is available to you And presence Now as your mind Settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting And Wherever that might be With a slight intention To find the center Of this sense of self Drop the self You'll be supported In falling asleep Even without yourself Your sense of self The door The door The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Any Subtle Identity Accessing deep sleep If you're struggling to fall asleep Restlessly turning And turning Or unable to Fall back to sleep Fall back to deep sleep Then this practice Is for you Get yourself comfortable In bed Lie on your back Adjust your pillow So it's sitting Vertically Covering your eyes Rest Rest your arms Palms facing up Beside you And your legs Comfortably apart Once you make some final adjustments Decide to not move Just leave it Just park your posture In bed And leave it Like parking a car Don't keep adjusting it Don't keep moving it Just leave it Now Allow your body To rest To drop Any subtle Resistance Any aches and pains Any bodily experience Just let them drop Drop any resistance Now check in with your body The body The felt experience of your body in bed With the pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission To feel that way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgement against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release Release And watch what unfolds In your body in bed Right now Feel into your hands Into your arms And with no grab Just full radical acceptance But don't move Notice if they're Feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And notice if you're Experiencing the same Do your legs And lower torso Feel like wet noodles Melting Like pancake Mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping off Now we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso And the back Of your head and neck Allow these points to also Dissolve Melt like wet Noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To Relax and dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles Into the bed Allow your jaw To open up just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure In your chest When you talk Going from a higher octave To a lower, Deeper Octave Allow that sensation to Drop As if you were about to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing a deep Drop the voice Drop the tension Drop the body Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a Tennis ball in your hands When you notice you've grabbed a thought A thought about the future Or thoughts About the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought That your mind grasps Instead just be Interested in the activity of thought But not engaged With the content Of thought Or more curious in the space That is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Thought Now notice if there is any Remaining emotion Any anxiety Any even Any emotion And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Before you get taken away By emotion And thinking Drop it Prioritize it Take a belly breath and notice How much more space there is Available to you And presence As your mind Settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The doer The fixer Just drop it You have fallen Into deep sleep many a time And without the self We don't need it now Where is the self? And moving your awareness Into that location Notice You cannot find it So drop Identification With Self Let go without self Without emotion Without thinking And without Your body Now check In with your body The felt experience Of your body in bed With a pillow On your eye And ask yourself How does it feel to be in my body Right now How does it feel To be in my body right now Does it feel warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission To feel that way Allow yourself To feel that way However it is Accepting And releasing Or dropping The subtle judgement Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release Release And watch what unfolds In your body in bed Right now Feel Into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles The bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're experiencing the same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet Supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Here Very good And we'll sequentially move Into pressure points In your shoulders And upper back And Upper top Allow these points to also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your chin Your mouth All dissolving like wet noodles Into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And Intend to allow The pressure in your chest Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you were About to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing a deep Drop the voice Drop the tension Drop the body Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands When you notice you've grabbed a thought A thought about the future Or thoughts about the past It's not time For that now So just If you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be more curious In what comes next Or more curious in the space That is left When you drop these thoughts And this thought, That thought Just drop them It's time for Deep sleep now Deep sleep At some point you'll notice The activity of thinking Like a washing machine That makes no sense That eventually becomes Therapeutic Massage like After a while you don't pay attention Because it's just droning This is the sign that you've dropped Thought Notice if there is any Remaining emotion Any anxiety Any even Any emotion And just drop it Like dropping a tennis ball With curiosity With never any judgement Just drop the emotion Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion and thinking Drop it Prioritize Dropping Take a belly breath And notice how much more space There is available to you And presence As your mind Settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention To find the center Of this sense of self Drop the self You'll be supported in falling asleep Even without yourself Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? Removing your awareness Into that location Notice you cannot find it So drop Any Subtle Identification With Let go Without self Without emotion Without thinking The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel To be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Does it feel Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission To feel that way Allow yourself To feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles The bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're experiencing The same Do your Legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Melting And surrendering And dropping off And we'll sequentially Move into Pressure points Notice in your shoulders And upper back Upper torso And the back of your head and neck Allow these points to also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving like wet noodles Into the bed Allow your jaw To open up just 1% Dissolving Letting go of the body Letting go of the body Now just like when you Deliberately relax And intend to allow The pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation to Drop As if you were about to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing Drop the voice Drop the tension Drop the body Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands when you notice You've grabbed a thought A thought about the future Or Thoughts about the past It's not time For that now So just if you catch them Drop them Drop Instead just be Interested in the activity of thought But not engaged With the content Of thought Every time you Catch yourself catching thought Drop it And be more curious Or more curious in the space That is left When you drop this thought And this thought Especially that thought Just drop them Don't worry they'll come back When you need them At some point You'll notice The activity of thinking Like A washing machine That makes no sense A rumbling Experience That eventually Becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is any Remaining emotion Any anxiety Any And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop, Drop, Drop Drop it Where is it coming from? Drop it Prioritizing deep sleep Right now Take a belly breath And notice how much more Space there is available to you And presence Now as your mind Settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking And wherever that might be With a slight intention to find The center Of this sense of self Just drop it Drop the self You'll be supported In falling asleep Even without your self Your sense of self The door The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now And moving your awareness Into that location Notice you cannot find it So drop Any subtle Identity Identification With Self Now check in with your body The felt experience Of your body in bed With a pillow On your eye And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself permission To feel That way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgement against how you feel Accept it However it feels to be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel Into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And notice if you're Experiencing the same Do your legs And lower torso feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support the melting And surrendering And dropping of the body Here Now we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso Allow these points to also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw To open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure in your chest Look Dave Allow that sensation to Drop As if you were about to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allow it Drop the voice Drop the tension If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands When you notice you've grabbed the thought A thought About the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop drop drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be more curious In what comes next Or more curious In the space that is left When you drop this thought And this thought Especially that thought Just drop them At some point you'll notice The activity of thinking Like a washing machine That makes no sense A rumbling Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is Any remaining emotion Any anxiety Any And even Any emotion And just drop them Like dropping a tennis ball With curiosity With never any judgement Just drop the emotion Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away But Take a belly breath and notice How much more space there is Available to you And presence As your mind settles Your emotions settle And your body settles What remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention To find the center Of this sense of self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The door The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? Removing your awareness Into that location Notice You cannot find it So drop Any Let go without self Without emotion Without thinking And without Now check In with your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel To be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel Warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission to feel That way Allow yourself To feel that way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel into your hands Into your arms With no grab Just full Radical acceptance Notice if they're feeling Like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're experiencing The same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed to support The melting And surrendering And dropping of the body Now we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso Allow these points to also Dissolve Melt like wet noodles Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up Towards the bed Your cheeks Your chin Your mouth All dissolving like wet noodles Into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just Like when you deliberately Relax And tend To allow the pressure in your chest When you talk Going from a Higher octave to a lower Deeper octave Allow that sensation to Drop As if you were about to speak From the upper Heart Intend to drop And relax the voice Box Pressure To drop into your chest Allowing a deep If you're still Noticing any thoughts Just whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands when you notice You've grabbed a thought A thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be more curious In what comes next Or more curious in the space That is left When you drop this thought And this thought Especially that thought At some point you'll notice The activity of thinking Like A washing machine That makes no sense Experience That eventually Becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Notice if there is any Remaining emotion And just drop Like dropping a ten With curiosity With never any judgement Before you get taken away Moment to moment Prioritizing deep sleep right now Take a belly breath And notice how much more space There is available to you And present As your mind Settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The doer The fixer Just drop it You have fallen Into deep sleep many a time Without the self We don't need it now Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Identification With Self Let go Without self Without emotion Without thinking The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission to feel That way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgement against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel Feel Into your hands Into your arm And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your arms Your buttocks Lower back And notice if you're Experiencing the same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Here And we'll sequentially move Into pressure points In your shoulders And upper back Upper torso And the back of your head and neck Allow these points to also Dissolve Melt like wet noodles And turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving like wet noodles Into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure in your chest Just When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you were About to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing it If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands When you notice you've grabbed a thought A thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind Grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch Yourself catching thought Drop it And be more curious In what comes next Or more curious in the space That is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them It's time for Deep sleep now At some point You'll notice the activity Of thinking like A washing machine That makes no sense A rumbling Experience That eventually becomes Therapeutic Massage like After a while you don't pay attention Because it's just droning This is the sign That you've dropped Thought Notice if there is any Remaining emotion Any anxiety Any With curiosity With never any judgment Just drop the emotion Drop it Where is it coming from? Drop it And take a belly breath And notice how much more space There is available to you And presence As your mind Settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking It Wherever that might be With a slight intention To find The center of this sense of self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The door The door The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? Removing your awareness Into that location Notice you cannot find it So drop Let go Let go without self Without emotion If you're struggling to fall asleep Restlessly Turning And turning In bed Or unable to fall back to sleep Fall back to deep sleep Then this practice Is for you Get yourself comfortable in bed Lie on your back Adjust your pillow So it's sitting Vertically Covering your eyes Rest your arms Palms facing up Beside you And your Legs Comfortably apart Once you make some Final adjustments Decide to not move Just park your posture In bed And leave it Like parking a car Don't keep adjusting it Don't keep moving it Now Allow your body To rest To drop Any subtle resistance Any aches and pains Any bodily experience Just let them drop Drop any resistance Now check in With your body The felt experience Of your body in bed With the pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself permission To feel that way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgement Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body In bed right now Feel into your hands Into your arms And with no grab Just full Radical acceptance Feel into your hands But don't move Notice if they're feeling Like wet noodles Stuck to the bed You can still move them But they're becoming More like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And notice if you're experiencing The same Do your legs And lower torso feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed to support The melting And surrendering And dropping of the body Here And we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso Allow these points to also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All Dissolving like wet noodles Into the bed Allow your jaw To open up just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you were about to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box, Pressure To drop Into your chest Allowing a deep Drop the voice Drop the tension Drop the body Now notice If you're still noticing any thoughts Just whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands When you notice You've grabbed the thought A thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind Grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself catching Thought, Drop it And be more curious In the space That is left Just when you drop this thought And this thought Especially that thought Just drop them At some point You'll notice the activity Of thinking like A washing machine That makes no sense Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is Any remaining emotion Any Any Anxiety Any And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop Before you get Taken away By emotion and thinking Drop it Prioritize And take a belly breath And notice how much more space There is available to you And present As your mind settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been Dropping Feeling Thinking Wherever that might be With a slight Intention to find The center of this Sense of self Drop the self You'll be supported in falling asleep Even without yourself Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? Removing your awareness Into that location Notice You cannot find it So drop Any subtle Identity Identification With Self Without Your body Now check In with your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself permission To feel that way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel into your hands Into your wrists Into your arms And with no grab Just full radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And notice if you're Experiencing the same Do your legs And lower torso feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported By the bed Allow the bed to support The melting And surrendering And dropping off Sequentially move Into pressure points In your shoulders And upper back Upper torso Allow these points to also Dissolve Melt like wet noodles And turning into Melting Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve into the bed Just 2% Just a little bit Your forehead Your head Opens up The sides of your eyes Open up Towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And tend To allow the pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you were About to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box, Pressure To drop Into your chest Allowing a deep Drop the voice Drop the tension Drop the body If you're still Noticing any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping A tennis ball in your hands When you notice you've grabbed the thought A thought about the future Or thoughts about the past It's not time For that now So just If you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested in the activity of Thoughts But not engaged With the content of thought Every time you catch yourself catching thought Drop it And be more curious Or more curious in the space That is left When you drop these thoughts Just drop them It's time for Deep sleep now At some point you'll notice The activity of thinking Like a washing machine That makes no sense Then Experience That eventually becomes Therapeutic Massage like After a while you don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is any Remaining emotion Even Any emotion And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away But Take a belly breath and notice How much more space There is available to you And present As your mind settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting And Wherever that might be With a slight intention To find the center Of this sense of self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The door You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness into that location Notice You cannot find it So drop Let go Without self Without emotion Now check in with your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any particular points of pain? However you feel However it feels in the body Physically Allow yourself permission To feel That way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgement against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body In bed right now Feel Into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Into the body Now feel into your feet Your legs And Notice if you're experiencing the same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed And Melting And surrendering And dropping of the body Here And we'll sequentially move Into pressure points In your shoulders And upper back Upper torso In the back of your head and neck Allow these points to also Dissolve Melt like wet noodles And turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving like wet noodles Into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend to allow The pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation to Drop As if you are about to speak From the upper Aspects Of your throat To your heart Intend to drop And relax The voice Box Pressure To drop Into your chest Allowing a deep Drop the voice Drop the tension Drop the body If you are still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands When you notice You've grabbed the thought Or thoughts about the past It's not time For that now So just If you catch them Drop them Drop, Drop, Drop Drop every thought That your mind grasps Instead just be interested In the activity of thought But not engaged With the content Of thought Every time you catch yourself Catching thought, Drop it And be More curious In what comes next Or more curious In the space That is left When you drop this thought And this thought Especially that thought Just drop them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense A rumbling Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is Any remaining emotion With curiosity, With never any judgment Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion and thinking Drop it And take a belly breath And notice how much more space There is available to you And presence Now as your mind Settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking Wherever that might be With a slight intention to find The center Of this sense of self Just drop it Drop the self You'll be supported In falling asleep Even without your self Your sense of self, The door The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now And moving your awareness Into that location Notice you cannot find it So drop Any Subtle identity Identification with Self Let go Without self Without emotion Without thinking And without Your body Now check in With your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now How does it feel To be in my body right now Does it feel tight Does it feel Difficult Does it feel warm Does it feel cool Are there any Particular points of pain However it You feel, However it feels In the body, Physically Allow yourself Permission To feel that way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgement against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release Release And watch what unfolds In your body in bed Right now Feel Into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping A dropping Of the body Now feel into your feet Your legs Your buttocks Lower back And notice if you're experiencing the same Do your legs And lower torso feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed to support The melting And surrendering And dropping of the And we'll sequentially move Into pressure points In your shoulders And upper back Upper torso Allow these points to also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your chin Your mouth All dissolving like wet noodles Into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure In your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you were About to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allow Drop the voice Drop the tension Drop the body Now notice If you're still noticing Any thoughts Just whenever you notice them Drop them You can still allow them But just don't engage As if dropping A tennis ball in your hands When you notice you've grabbed a thought A thought about the future Or thoughts about the past It's not time For that now So just If you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be More curious Or more curious In the space That is left When you drop this thought And this thought Especially that thought Just drop them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense Experience That eventually becomes Therapeutic Massage like After a while you don't pay attention Because it's just droning This is the sign That you've dropped Thought Notice if there is any Remaining emotion Any anxiety Any Joy even Any emotion And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion and thinking Drop it Prioritize deep sleep Right now Take a belly breath And notice How much more space There is available to you And presence As your mind settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The door The fixer Just drop it You have fallen into Deep sleep many a time Without the self We don't need it now Where is the self? Removing your awareness Into that location Notice You cannot find it So drop Any Let go Without self Without emotion Without thinking And without Now check in With your body The felt experience Of your body in bed With a pillow On your eye And ask yourself How does it feel To be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there Any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission to feel That way Allow yourself To feel that way However it is Accepting And releasing Or dropping The subtle judgement Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like Softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're Experiencing the same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping off Now we'll sequentially move Into Pressure points In your shoulders and upper back Upper torso And the back of your head and neck Allow these points To also Dissolve Melt like wet noodles Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve into the bed Just 2% Just a little bit Your forehead Opens up The sides Of your eyes Open up Towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax Intend to allow the pressure In your chest Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you were about to speak From the upper Aspects of your throat To your heart Intend to drop And relax the voice Box Pressure To drop into your chest Allowing a deep If you're still noticing any thoughts Just whenever you notice them Drop them You can still Allow them But just don't engage As if dropping a tennis ball In your hands When you notice you've grabbed the thought The thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop drop drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be More curious in the space That is left When you drop this thought And this thought Especially that thought Just drop them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense A relaxing Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Thought Notice if there is any Remaining emotion And just drop them Like dropping a tennis ball With curiosity With never any judgment Just by emotion and thinking Drop it Moment to moment Prioritizing Deep sleep right now Take a belly breath And notice how much more space There is available to you And present Now as your mind Settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Drop the self You'll be supported In falling asleep Even without your self Your sense of self The door The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Notice Where is the self? And moving your awareness into that location Notice You cannot find it So drop Identification With Self Let go without self Without emotion Without thinking Now check In with your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel warm? Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission To feel that way Allow yourself To feel that way Accepting And releasing Or dropping The subtle judgement Against how you feel Accept it Accept it However it feels to be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence against how we feel Which keeps it in place Keeps it in A circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel Into your hands Into your arms And with no grab Just full Radical acceptance Notice If they're feeling like wet noodles The bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel Into your feet Your legs And Notice if you're experiencing the same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Here Now we'll sequentially Move into Pressure points In your shoulders and upper back Upper torso In the back of your head and neck Allow these points To also Dissolve Melt like wet noodles And turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving like wet noodles Into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend To allow the pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation to Drop As if you were About to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop Into your chest Allowing a deep drop Drop the voice Drop the tension Drop the body Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them Allow them But just don't engage As if dropping a tennis ball In your hands When you notice you've grabbed A thought Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind Grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself catching thought Drop it And be more curious In what comes next Or more curious in the space That is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them It's time for Deep sleep now At some point you'll notice The activity of thinking Like a washing machine That makes no sense A rumbling Experience That eventually becomes Therapeutic Massage like After a while you don't pay attention Because it's just droning This is the sign that you've dropped The thought Now notice if there is any Remaining emotion And just drop it Like dropping a tennis ball With curiosity With never any judgement Just drop the emotion Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion And thinking Drop it Prioritize And take a belly breath And notice how much more space There is available to you And present Now as your mind settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping And wherever that might be With a slight intention To find the center Of this sense of self Just drop it Just drop it Drop the self You'll be supported in falling asleep Even without your self Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Any Identification With Self Let go Without self Accessing Deep sleep If you're struggling To fall asleep Restlessly Turning And turning In bed Or unable To fall back to sleep Fall back to deep sleep Then this practice Is for you Get yourself Comfortable in bed Lie on your back Adjust your pillow So it's sitting Vertically Covering your eyes And your ears Rest your arms Palms facing up Beside you And your legs Comfortably apart Once you make some final adjustments Decide to not move Just park Your posture In bed And leave it Like parking a car Don't keep adjusting it Don't keep moving it Just leave it Now Allow your body To rest To drop Any subtle Resistance Any aches And pains Any bodily experience Just let them drop Drop any resistance Now check in with your body Feel The felt experience of your body in bed With the pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission To feel that way Allow yourself To feel that way However it is Accepting And releasing Or dropping The subtle judgement Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release Release And watch what unfolds In your body in bed Right now Feel into your hands Into your arms And with no grab Just full radical acceptance But don't move Notice If they're feeling like wet noodles The bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping Of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're experiencing The same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported By the bed Allow the bed to support The melting And surrendering And dropping off And we'll sequentially Move into Pressure points In your shoulders and upper back Upper torso Allow these points To also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles Into the bed Allow your jaw To open up just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And intend to allow The pressure in your chest When you talk Going from a Higher octave to a lower Deeper octave Allow that sensation to Drop As if you were about to speak From the upper Aspects of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing a deep If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a Tennis ball in your hands When you notice you've grabbed a thought A thought about the future Or thoughts about the past Drop, Drop, Drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be more curious In what comes next Or more curious In the space that is left When you drop this thought And this thought Especially that thought Just drop them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense Then Experience That eventually becomes Therapeutic Massage like After a while you don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is any Remaining emotion Any anxiety And even Any emotion And just drop them Like dropping a tennis ball With curiosity With never any judgement Just drop the emotion Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion and thinking Drop it Prioritum And take a belly breath And notice how much more space There is available to you And present Now as your mind Settles Your emotions settle And your body settles What is left Or what remains Is your sense of self The one that's been dropping Feeling Feeling Thinking Emoting Wherever that might be With a slight intention to find The centre Of this sense of self Just drop it Drop the self You'll be supported In falling asleep Even without your self Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness into that location Notice You cannot find it So drop Any subtle Identity Identification With Let go Without self Without emotion Without thinking And The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel Difficult? Does it feel warm? Does it feel cool? Are there any Particular points of pain? However it You feel However it feels in the body Physically Allow yourself permission To feel that way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that The subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel into your hands Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're Feeling like wet noodles Stuck to the bed You can still move them But they're becoming more And more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping Of the body Now feel into your feet Your legs And Notice if you're Experiencing the same Do your legs And lower torso feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported By the bed Allow the bed To support The melting And surrendering And dropping Of the body here Now we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso Allow these points To also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Dissolving Letting go of the body Now just like when you Deliberately relax And intend to allow The pressure in your chest Allow that sensation to Drop As if you were about to speak From the upper Aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing it Drop the voice Drop the tension Drop the body If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands When you notice you've grabbed a thought Or thoughts about the past It's not time For that now So just If you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time You catch yourself Catching thought Drop it And be more curious Or more curious In the space That is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them It's time for Deep sleep now At some point You'll notice the activity Of thinking like A washing machine That makes no sense A rumbling Experience An experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign That you've dropped Thought Now notice if there is Any remaining emotion Any anxiety Any And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop it Where do you feel it? Drop it Where is it coming from? Drop it Before you get taken away By emotion And thinking Drop it Prioritize deep sleep Right now Take a belly breath And notice how much more space There is available to you And present Now as your mind Settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting And wherever That might be With a slight intention To find the center Of this sense of self Drop the self You'll be supported In falling asleep Even without yourself The fixer Just drop it You have fallen Into deep sleep Many a time without the self We don't need it now Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Any subtle Identity Identification With Self Let go Without self Without emotion Without thinking And without Now check in With your body The felt experience Of your body in bed With a pillow On your eye And ask yourself How does it feel To be in my body right now? How does it feel To be in my body right now? Does it feel tight? Does it feel Difficult? Does it feel warm? Does it feel Cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission to feel That way Allow yourself To feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel into your hands Into your wrists With no grab Just full Radical acceptance Notice if they're feeling Like wet noodles Stuck to the bed You can still move them But they're becoming More More like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping of the body Now feel into your feet Your legs And Notice if you're experiencing the same Legs And lower torso Feel like wet noodles melting Like pancake Mixture Dissolving into the bed Yet supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Here Now we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso And the back of your head and neck Allow these points to also Dissolve Melt like wet noodles And turning into Melting Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Your head Opens up The sides of your eyes Open up Towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Dissolving Letting go of the body Now just like when you Deliberately relax And intend to allow The pressure in your chest When you talk Going from a higher octave To a deeper octave Allow that sensation to Drop As if you were about to speak From the upper Asperhart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing a deep Drop the voice Drop the tension If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands When you notice you've grabbed the thought A thought about the future Or thoughts about the past You have time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be more curious In what comes next Or more curious in the space That is left When you drop this thought And this thought It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is Any remaining emotion Even Any emotion With curiosity, With never any judgment Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion and thinking Drop it Prioritize Take a belly breath and notice How much more space There is available to you And present As your mind Settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention To find the center Of this sense of self Just drop it Drop the self You'll be supported In falling asleep Even without your self Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Notice Where is the self? And moving your awareness Into that location Notice you cannot find it So drop Identification With Self Let go Without self Without emotion Without thinking And without Now check In with your body The felt experience Of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body Right now? How does it feel To be in my body right now? Does it feel tight? Does it feel difficult? Does it feel warm? Does it feel cool? Are there any particular Points of pain? However you feel However it feels in the body Physically Allow yourself Permission to feel That way Allow yourself to feel that way However it is Accepting And releasing Accepting Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Feel into your hands Into your arms And with no grab Just full radical acceptance Notice If they're feeling like wet noodles Stuck to the bed You can still move them But they're becoming More like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping Of the body Now feel into your feet Your legs And Notice if you're experiencing The same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported By the bed Allow the bed To support the melting And surrendering And dropping of the body Here And we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso And The back of your head and neck Allow these points To also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving like wet noodles Into the bed Allow your jaw To open up just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And Intend to allow The pressure in your chest When you talk Going from a Higher octave to a lower Deeper octave Allow that sensation to Drop As if you were about to speak From the up Aspects of your throat To your heart Intend to drop And relax The voice, Box Pressure To drop into your chest Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if Dropping a tennis ball in your hands When you notice you've grabbed the thought A thought about the future Or thoughts about the past It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought That your mind grasps Instead Just be interested in the activity of thought But not engaged With the content Of thought Every time you catch yourself catching Thought, Drop it And be More curious Or more curious In the space that is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped That Thought Now notice if there is any Remaining emotion Any anxiety Any even Any emotion And just drop them Like dropping a tennis ball With curiosity With never any judgment Just drop the emotion Drop, Drop, Drop Before you get taken away By emotion and thinking Drop it Prioritize deep sleep Right now Take a belly breath And notice how much more space There is available to you And present Now as your mind Settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking You Wherever that might be With a slight intention To find the center Of this sense of self Just drop it Drop the self You'll be supported in falling asleep Even without your self Your sense of self The door The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now And moving your awareness Into that location Notice you cannot find it So drop Any Subtle identity Identification With Let go Without self Without emotion Without thinking And without Your body Now check in With your body The felt experience Of your body in bed With a pillow On your eye And ask yourself How does it feel to be in my body right now? How does it feel To be in my body right now? Does it feel Difficult? Does it feel warm? Does it feel Cool? Are there any Particular points of pain? However you feel However it feels in the body Physically Allow yourself Permission to feel That way Allow yourself To feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body in bed Right now Into your arms And with no grab Just full Radical acceptance But don't move Notice if they're feeling Like wet noodles Stuck to the bed You can still move them But they're becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel A dropping Of the body Now feel into your feet Your legs Your buttocks Lower back And Notice if you're experiencing The same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet supported By the bed Allow the bed To support The melting And surrendering And dropping Of the body here Now we'll sequentially move Into Pressure points in your shoulders And upper back Upper torso Allow these points To also dissolve Melt like wet noodles And turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve into the bed Just 2% Just a little bit Your forehead Opens up The sides Of your eyes Open up Your cheeks Your chin Your mouth All dissolving Like wet noodles into the bed Allow your jaw to open up Just 1% Dissolving Letting go of the body Letting go of the body Now just like when you Deliberately relax Intend to allow The pressure in your chest Allow that sensation To drop As if you were about to speak From the upper Aspects of your throat To your heart Just Intend to drop and relax The voice Box Pressure To drop into your chest Drop the body Now notice If you're still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a Tennis ball in your hands When you notice you've grabbed the thought A thought about the future Or thoughts about the past Drop, Drop, Drop Every thought that your mind Grasps Instead Just be interested In the activity of thought But not engaged With the content of thought Every time you catch yourself Catching thought Drop it And be More curious in the space That is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them At some point you'll notice The activity of thinking Like A washing machine That makes no sense A rumbling Experience That Eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign That you've dropped Thought Now notice if there is Any remaining emotion Any anxiety Any With curiosity with never any judgment Just drop the emotion What is it concerning Drop it Before you get taken away By emotion and thinking Drop it Prioritize Prioritizing deep sleep right now Take a belly breath and notice How much more space there is Available to you and present As your mind Settles Your emotions settle And your body settles What is left or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention to find The center of this sense of self Drop the self You'll be supported in falling asleep Even without your self Your sense of self The door The fixer Just drop it You have fallen into deep sleep many a time Without the self We don't need it now Where is the self And moving your awareness into that location Notice You cannot find it So drop without self Without emotion Without thinking The felt experience of your body in bed With a pillow On your eyes Covering your eyes And ask yourself How does it feel to be in my body right now How does it feel to be in my body right now Does it feel tight Does it feel Difficult Does it feel warm Does it feel cool Are there any Particular points of pain However you feel However it feels in the body Physically Allow yourself Permission to feel That way Allow yourself to feel that way However it is Accepting And releasing Or dropping The subtle judgment Against how you feel Accept it However it feels To be in your body right now Let it be that way And notice that Subtle grab against it Is subtle violence Against how we feel Which keeps it in place Keeps it in a circuit But accepting it Allows it to release And watch what unfolds In your body In bed right now Feel into your hands Into your arms And with no grab Just full radical acceptance Notice if they are Feeling like wet noodles Stuck to the bed You can still move them But they are becoming more Like wet noodles Or like softening pancake Melting into the bed Into ease Allow yourself to feel That way Now feel into your feet Your legs Your buttocks Lower back And Notice if you are Experiencing the same Do your legs And lower torso Feel like wet noodles Melting Like pancake mixture Dissolving into the bed Yet Supported by the bed Allow the bed To support The melting And surrendering And dropping of the body Here Now we will Sequentially move Into pressure points In your shoulders And upper back Upper torso And The back of your head and neck Allow these points To also Dissolve Melt like wet noodles And Turning into Dissolving Spreading pancake Let the bed support you Surrender into the bed Now allow your face To relax And dissolve Into the bed Just 2% Just a little bit Your forehead Opens up The sides of your eyes Open up In towards the bed Your cheeks Your chin Your mouth All dissolving Like wet noodles Into the bed Allow your jaw To open up just 1% Dissolving Letting go of the body Now just like when you Deliberately relax And Intend To allow the pressure in your chest When you talk Going from a higher octave To a lower, Deeper octave Allow that sensation To drop As if you are about to speak From the up aspects Of your throat To your heart Intend to drop and relax The voice Box Pressure To drop into your chest Allowing a deep If you are still noticing Any thoughts Just Whenever you notice them Drop them You can still allow them But just don't engage As if dropping a tennis ball In your hands when you notice You've grabbed the thought It's not time For that now So just if you catch them Drop them Drop, Drop, Drop Every thought that your mind grasps Instead just be interested In the activity of thought But not engaged With the content Of thought Every time you catch yourself catching thought Drop it And be More curious In what comes next Or more curious in the space That is left When you drop this thought And this thought Especially that thought Just drop them Don't worry They'll come back when you need them It's time for Deep sleep now At some point you'll notice The activity of thinking Like A washing machine That makes no sense Then Experience That eventually becomes Therapeutic Massage like After a while You don't pay attention Because it's just droning This is the sign that you've dropped Thought Now notice if there is Any remaining emotion And just drop them Like dropping a tennis ball With curiosity With never any judgement Just drop the emotion Drop, Drop, Drop Where do you feel it? Drop it Where is it coming from? Drop it What is it concerning? Drop it Before you get taken away By emotion and thinking Drop it Prioritize Take a belly breath and notice How much more space There is available to you And present Now as your mind Settles Your emotions settle And your body settles Drop it What is left Or what remains Is your sense of self The one that's been dropping Feeling Thinking Emoting Wherever that might be With a slight intention to find The center Of this sense of self Drop it Drop the self You'll be supported in falling asleep Even without your self Your sense of self The doer The fixer Just drop it You have fallen into deep sleep Many a time without the self We don't need it now Into that location Notice you cannot find it Identification With