Hello.
Thank you for clicking play and taking this quiet moment for yourself.
My name is Heidi Sherwin and I'm so happy you're here.
This practice is a gentle companion for rest.
An invitation to let go of the day and ease towards sleep.
Without effort,
Expectation,
Or needing to do anything at all.
Find a comfortable position,
Preferably in your bed or on a couch.
Allow your body to settle and let the surface beneath you fully support your weight.
Give in just a little bit more.
There's nowhere else you need to go and nothing you need to figure out.
You've made it to a much needed time for sleep and restoration.
Begin by noticing your breath.
There's no need to breathe deeply or in any special way.
Simply allow the breath to move naturally,
Smooth,
Slow.
You might be breathing through your nose or your mouth.
However you need to breathe right now is perfectly okay.
You may notice over time it does become a little easier to breathe through the nose.
But there's nothing to rush.
As you sense your breath,
Imagine each exhale gently signaling the body that it's safe to rest.
It's okay to soften.
And it's free to let go.
As we move through a body scan,
Remember that you don't need to stay focused or alert.
If your mind wanders or you drift off to sleep,
That's part of the practice.
Bring awareness now to your feet and toes.
Notice their warmth,
Heaviness,
Or stillness.
Imagine your feet gently releasing as if they can soften completely.
Again,
Nothing to rush.
Nothing to make happen.
Let awareness slowly travel up through your legs,
Ankles,
Calves,
Knees,
Thighs.
Each area may be growing more relaxed and heavy with comfort.
Bring attention to your hips and allow this area to soften,
Letting go of any tension from your day.
And now notice your lower back and belly.
Feel a gentle rise and fall of your breath.
Easy,
Unforced,
Natural.
Bring awareness to your ribs,
Chest,
And your heart space.
With each exhale,
Imagine tension melting away,
Leaving a sense of calm and ease.
The flavor of relaxation and rest.
Let attention drift to your shoulders.
Allow them to relax downward,
No longer carrying anything.
Move relaxation down your arms,
Elbows,
Forearms,
Hands,
And fingers.
Allow your palms to rest open,
Soft,
And at ease.
Now bring attention to your neck and throat,
Softening your jaw,
Tongue,
And the space behind your eyes.
Notice the back of your head settling,
Supported.
Sense your ears,
Nose,
Cheeks,
Brow,
Your forehead smoothing,
And allow the eyes to rest comfortably.
Sense the crown of your head,
Very top,
And imagine a gentle sense of quiet spreading downward through your entire body.
Down through your upper body,
Back body,
Belly,
Your lower back.
Hips,
Upper legs,
Lower legs,
Ankles,
Your feet,
And toes.
Relaxation and comfort flowing within and around you.
Now,
Without any effort,
Sense the whole body as a whole.
Heavy,
Supported,
Resting.
If thoughts arise,
There is nothing to do with them.
Just let them drift by,
Drift along like clouds in the sky.
Allow your body to keep settling more and more deeply into rest.
You may continue listening,
Or you may drift into sleep.
Both are fully welcome.
Know that rest is the invitation.
Sleep is allowed.
And showing up for yourself in this way is enough.
Thank you for listening,
And I wish you sweet dreams.
