Welcome to this nighttime practice to help calm the nervous system.
Relax into this night.
Do this either lying in a bed or in a comfortable sitting meditation posture.
Closing your eyes.
As we invite in this practice.
That will help promote a good night's sleep ahead.
Start by bringing awareness to the breath.
Notice the rise and the fall of your abdomen.
See how as you breathe in.
.
.
Your belly rises.
And expands beyond the chest.
As you breathe out,
The belly sinks below the chest.
Do this a couple of times.
Each time expanding the breath.
Slowing down its pace.
Allowing the exhale to become longer than your inhale.
Notice the sound of the breath.
And how it moves within the body.
Continuing to breathe slowly.
At play.
And.
.
.
Continue to breathe slowly.
Bringing your.
.
.
Hands to cross over your shoulders,
Just giving yourself a hug so your left hand will rest on your right shoulder,
Your right hand will rest on your left shoulder.
And begin to alternate.
Gently tapping on each shoulder.
You might be familiar with this as butterfly hug.
Just keeping yourself.
Stomping.
Bilateral movement.
As you alternate between tapping on the left and tapping on the right.
As we continue to breathe slowly and gently.
Each tap brings you greater calmness.
We bring awareness to the body,
Continue to tap,
Continue to breathe slowly.
Start to focus on the bottoms of your feet,
Your toes.
Just noticing.
Bringing awareness there.
And letting go.
Filling the area with calm.
Inviting in relaxation.
Moving to the top of the feet and ankles.
Just noticing.
Letting go.
Inviting in that calm.
And moving to the legs.
All the way from the ankle,
The calf,
To the hamstring,
All the way to the hip bone.
Your right leg,
And your left leg.
Notice I go.
Right in that calm.
Now moving to the pelvis.
Not noticing any sensations.
Letting go of any tension.
Allowing yourself to relax,
Allowing this part of your body to be filled with calm.
The lower back body.
Lower abdomen.
Notice your feeling.
I didn't go up Anything that needs to be released.
Any tension.
By doing in that column.
Breathing in that calm.
Continuing to tap.
Continuing to slowly breathe.
Doing this as gently.
And as slowly as you need to.
Move up to the.
.
.
For abdomen.
Moving up the spine.
Up the diaphragm just noticing Letting go.
I'm writing in com.
Moving to the heart,
The chest area.
Just notice as you tap.
She breathes slowly.
I didn't go.
Hiding in that calm.
And I'll see you next time.
The entire spine.
Stillness.
Relax,
Let go.
Iron.
Com all the way to the arms.
Hands,
Fingers.
And just noticing.
I didn't go.
Moving to the shoulders.
The neck.
Noticing the feelings without judging.
And you're into it.
Breathe.
Let go.
Writing in that column.
Moving to the jaw.
Now.
Releasing any tension.
Letting go.
I'm waiting in.
Calm and relaxation.
The nose,
The eyes,
The ears.
Storage.
Very good.
Raiden.
Com any other tension in the face all the way to the top of the head.
Snorris I go.
Right in that calm.
Filling the entire body with this calmness,
This relaxation energy.
And your hands down.
Any calm,
Mindful,
Gentle breaths as you need.
Holy.
As you allow an inviting,
Restful,
Easy night.
That brings in calm,
Restoration.
Invites in a new day tomorrow.
As we let go.
All the things we need to today.
Embrace the night ahead.
