Hi,
This is Abbey.
Today we're going to do a practice to help us relax our minds and our bodies to support us for a restful sleep.
Sleep is so important for our well-being.
It helps us grow,
Learn,
And remember stuff more quickly.
And it even helps us with feeling good.
When we sleep well,
Our bodies and minds get a chance to rest and recharge.
Can you think of a time when you felt really good after a good night's sleep?
Sometimes it can be a little tricky to relax our bodies and our minds,
Especially at night.
Our minds might be busy with thoughts,
Maybe thinking about the day,
Thinking about the next day,
Something in the future,
Or even worries.
And our bodies might still feel active and with energy and not be ready to settle down to sleep.
So for this practice,
You can do the sitting up or laying down.
You can do this on the floor,
In a chair,
On a couch,
In a bed,
Whatever feels right for you today.
If this practice does help you feel more relaxed,
Then the next time you can try this before falling asleep at night.
So begin by taking a comfortable seat,
Whatever that means for you today,
And close your eyes or look down in front of you so your attention is on you.
Take a few slow and quiet breaths.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in and breathing out.
And bring your attention to your body.
Can you feel the weight of your body on the floor or in the chair or on a bed?
Can you feel where your body touches the floor,
The chair?
Take a few deep breaths.
And each time you breathe out,
Feel your body get a little bit heavier and a little bit more relaxed.
Breathing in slowly through your nose and out through your nose or your mouth.
Imagine a peaceful place.
It can be a real place or a place in your imagination.
It could be a cozy forest or a beach,
Floating on a cloud,
Or even laying in bed.
Take a moment to explore this place in your mind,
Noticing the colors,
Sounds,
And how it feels to be in the space.
Now imagine a warm,
Peaceful light.
This light starts at your toes.
And as you breathe in,
You feel this light spreading a calm,
Warm sensation.
Imagining your toes becoming warm and relaxed.
This peaceful light moves to your feet,
Feeling the light touching every part.
And as this light goes through your toes and into your feet,
It feels like a nice,
Warm blanket.
And this peaceful light starts to gently move up to your legs,
To your knees,
And then up into your thighs.
And your legs are now covered with this warm,
Peaceful light.
As this light covers your toes,
Your feet,
And your legs,
They start to feel more relaxed.
And this peaceful light travels up into your tummy,
Up into your back,
Your lower back,
Your middle back,
And your upper back,
And into your chest.
Feel your chest expanding and relaxing with this peaceful light.
Now the peaceful light starts to move down to your arms.
Feel it flowing through your arms as it makes them more relaxed,
Feeling more peaceful,
And into your hands and each of your fingertips.
And that peaceful light travels up into your neck,
Letting your neck feel relaxed,
And into your face,
Your jaw,
Your cheeks,
Your eyebrows,
And forehead.
And feel your whole face relaxing with this peaceful light.
Now feel this peaceful light covering your whole body.
Every part of you is bathed in this calming glow.
Take a few moments to feel the sensation of peace through your body.
Feel your breath moving through your body,
Breathing in,
Breathing out.
Now if you feel relaxed and peaceful,
You don't have to do anything.
Just enjoy this moment.
And if you feel like you're ready to stop,
You can gently open your eyes and think about a time when you can practice going to this peaceful place and feeling this peaceful light.
May you have a peaceful sleep.
Thank you for practicing with me.
