Allow this time to be your safe haven,
Your return back to tranquility.
During our waking hours we are constantly trained to be on,
Available.
Satellite lights at any point during the day can really dysregulate our natural waking and sleeping cycles.
Our mind is trained to not miss out on anything,
A piece of content on social media,
The news before you go to sleep.
We live in a society where everything is constantly on and we have lost touch with the natural rhythms that we are all a part of.
This practice is designed to rewire and reset your natural sleeping rhythms.
It is up to you when you listen to it,
At what time feels comfortable to you.
You have already taken a first big important step by being here tonight.
To access deep and quality sleep we must first make sure that we are undisturbed,
In darkness and in silence.
As you are nestled into your warm and cozy bed,
Know that you can move your body around in any way that feels better for you.
You might want to start by stretching your body gently or maybe you feel the need to take a big yawn.
Notice the difference in temperature in your body.
Notice where you are not covered by a blanket and how your skin is a bit colder there.
Feel the texture of your blankets,
The softness of your pillow and feel how gravity is really working on letting your head into your pillow which rests on your mattress,
Which is supported by your bed,
Which is supported by the floor.
Your body sinking in deeper and deeper,
Fully letting itself be held by the many layers and layers that are supporting you.
Start to notice that even your breath has different sets of temperatures.
Feel how the air is cold when you inhale and how the air is warm when you exhale.
Tune into the feeling of safety,
Knowing that you can trust that your body is constantly keeping you alive,
That your breath is constantly,
Soothingly flowing.
Take the gentle ticking of a clock,
Your heartbeat slowing down.
Your body is tuning in with the natural rhythm of sleep and as every evening the sun sets and darkness spreads like a cloak over your entire city,
Country,
Continent as are processes happening in your body that slowly dim your inner lights.
Drop into your body,
Feel where are you still on,
Where is your inner light still shining.
Allow your sun to set,
Allow yourself to dim that light,
To tune off this activity so that this part in your body also can be given deep rest and relaxation.
Imagine like you are dimming the light,
Lowering the volume,
Preparing your body to sleep.
Now tune into your mind.
Maybe there are still some lights on in your mind that are hindering you from falling asleep.
With your next exhale imagine like you are blowing out a candle,
You are blowing out any remaining light and activity in your mind.
With each exhale blowing out remaining candles that are still on in your mind or your body.
Take the gentle coolness of your inhale,
Allow this cool still darkness to heal you,
To embrace you as much as our world needs sunlight and a day.
We equally need the darkness,
The moonlight and the cooler stillness.
Feel the softness present in your body,
Feel the stillness in your mind as you trust that every cell in your body knows exactly what to do during the night.
Conscious processes of healing,
Rejuvenation and restoration are happening within you right now.
Cultivate a sense of gratitude for your body and for this beautiful cosmos that we are all a part of.
You and I are billions of animals,
People,
Sentient beings in this world all clicking together like a clockwork.
Every aspect perfectly working together,
Tuning in on each other and so you can relax,
You can trust that you will have a deep restful sleep and that your body is connecting to the true rhythms,
To your innate nature and tomorrow the sun will rise again and all your candles will be lit up again,
Ready to enjoy the day.
Have a beautiful night.
