This is your moment to let go,
Nothing to fix,
Nothing to achieve,
Just allowing the body to soften and to be carried into deeper rest and deep sleep.
See if you can get 5 or 10% more comfortable.
Even a smaller shift is enough.
Gently open your senses,
First the eyes,
Let your eyes relax,
Soft and turn inward.
Now the ears,
Hearing,
Noticing all the sounds surround you,
Near and far,
And the silence underneath.
Now the sense of smell,
The air,
A faint aroma at the nostrils,
And touch,
The skin,
The feeling of your body meeting the bed,
Being supported and held.
Gently bring your awareness to your heart's felt desire,
An intention,
Your sankalpa.
What would you like to plant to your subconscious mind as you drift into sleep,
To grow quietly within you and blossom into your life?
Gently visualize what would your life look like?
How would you feel,
Move and think if you were living your heart's felt desire,
Living from the heart?
Now,
Say your sankalpa mentally to yourself,
A short simple statement in the present tense.
Begin with I am,
I have,
Or I feel,
And say it with feeling,
With conviction,
As if it's already true.
Be grateful for it,
Trust that it's already true,
And now release it,
Let it go,
Now come into your breathing,
You are being breathed,
You are not doing the breathing,
You are being breathed,
Relax into being breathed,
Notice your body melting,
Softening on the exhale,
Notice the breath flowing in,
And flowing out,
Like a gentle wave.
Now begin to count back from ten,
Only counting the exhales,
And then continue in your own rhythm.
Let your awareness rest in the heart space,
And with every exhale,
You let go a little bit more,
Sink a little deeper,
Surrender a little bit more,
Continue counting the exhales from ten down in your own rhythm.
Now bring your awareness to the top of your head,
In the back of the head,
Let your awareness rest at the space between the eyebrows,
Soft,
Still.
Now become aware of both eyes,
The space behind the eyes,
Both temples,
Both ears,
Cheeks,
Cheekbones,
The tip of the nose,
Both nostrils,
The space inside the mouth,
Both lips,
The throat,
The back of the neck,
Feel both shoulders,
Both shoulder blades,
Both upper arms,
Both elbows,
Both lower arms,
Wrists,
Palms of the hands,
Back of the hands,
Thumbs,
Index fingers,
Middle fingers,
Ring fingers,
Pinky fingers,
The space between the fingers,
The tips of the fingers,
Feel the chest,
Upper back,
Ribcage,
Middle back,
Feel the belly and the lower back,
The pelvis,
Buttocks,
Both hips,
Sensations in the thighs,
Knees,
Lower legs,
Ankles,
Heels,
Soles of the feet,
Top of the feet,
Big toes,
Second toe,
Third toes,
Fourth toes,
Little toes,
The space between the toes,
Tip of the toes,
Feel the whole body all at once,
As if every sensation is melting,
Flowing together into pure feeling,
Pure being,
Rest in the awareness of the whole body at once,
Allow awareness to sink deeper and deeper into pure surrender,
Letting go of all effort,
Now the muscles,
As if they're no longer needed to hold anything,
Softening,
Releasing,
Resting,
Now the bones,
Heavy,
Steady,
As if the whole frame can finally relax,
Now the organs,
Quiet inside,
Everything slowing down,
Resting without effort,
Feel the heartbeat slowing down,
Softening,
Finding its own quiet rhythm,
And imagine all the cells of your body like tiny little lights,
Settling into rest,
Calming down,
And now even deeper,
Sense the subtle energy in the body,
And then sense what's beneath it,
The quiet space behind sensation,
Bring your attention to heaviness,
Welcome the sensation of heaviness,
Just as it is,
In the whole body,
Feel heaviness in the whole body,
Now bring your attention to lightness,
Weightlessness,
Feel the whole body becoming more light,
Pure weightlessness,
Bring your awareness back to heaviness,
And give yourself up completely to heaviness,
Now again return to lightness,
Weightlessness,
As if the body could dissolve into weightlessness,
Back to heaviness,
Arms and legs heavy,
Sinking,
Head and torso heavy,
Sinking deeper,
Now lightness,
Floating,
Weightless,
Dissolving into space,
So light,
And now sense both at the same time,
Do not think,
Just feel,
Becoming one,
Allow yourself to drift,
Deeper and deeper,
Just let go,
Just rest,
Falling deeper,
Into deep rest.
