Begin by taking time to get everything situated.
Time to snuggle into bed.
No need to hurry.
Notice if you would like to stretch or yawn.
Resting and resting can help your nervous system relax.
And just make yourself completely comfortable.
Adjust your body until you feel just right.
Take a releasing breath now in through your nose and let it out through your mouth with a sigh.
Do that again.
Deep breath in and release with a sigh.
Letting everything go.
Now just begin to observe and become aware of your body.
Everything within the skin.
The whole body.
Invite everything to slow down.
Slowing way down now.
Let your body know that it's safe and it's time to rest.
Now invite yourself towards surrender by setting an intention.
I intend to sleep soundly from now until and say when you would like to wake up.
I intend to sleep soundly from now until.
Say to yourself,
When I awake,
My body will feel rested and rejuvenated.
Now allow your sense doors to open.
Noticing what you're aware of behind your closed eyes.
Perhaps pinpoints of light or darkness.
Invite the eyes to soften.
The gaze to drop downward.
Allow the eyes to sink within the sockets.
Notice the feeling quality of your skin in contact with the bed,
Sheets,
Or your clothing.
Now become aware of sounds around you.
Moving from one sound to the next with curiosity.
Give your body permission to release.
Now become aware of the breath in your body.
Noticing the breath in your body.
Perhaps at the nostrils.
The throat.
Or the belly.
Noticing the breath in your body.
Invite the body to soften.
Let your body know that it can fall asleep at any time during this meditation.
Your body has permission to release tension as you move into a conscious breathing practice.
Place your attention at the soles of the feet.
The soles of the feet.
The soles of the feet.
Inhale completely and inhale from the tips of the toes to your fingertips.
Exhale hold your attention at the palms of the hands.
The palms of the hands.
Inhale from the fingertips up the arms and torso to the crown of the head.
Exhale slowly down the spine and legs and past the feet.
Again inhaling from the toes to the fingertips.
Exhale hold the attention at the palms of the hands.
Inhale from the fingertips to the crown.
Exhale down the spine,
Down the legs and past the feet.
Continue breathing in this manner on your own.
Allowing the body to surrender.
Blowing everything way down.
Letting go of the breath.
Let the breath slip away.
Attention at the soles of your feet.
Next you will rotate your attention through your body with the intent to lovingly invite the body toward rest.
Finding and filling all the nooks and crannies of the body with loving attention.
Sensing again the feet,
Feeling the toes and all the little spaces between the toes.
The balls of the feet and arches.
Sensing the indentation at the arches.
Moving up to the ankles and noticing any nooks or notches in or around the ankles.
Lovingly sensing up the forelegs to the calves and along the pathway of the shins.
Coming to the knees and finding the little hollow space behind the knees.
That little sensitive nook moving up the thighs to the inner groins and into the hip joints.
Noticing the hollow areas within and around the hips.
Both legs now filled with loving attention.
Every muscle,
All the connective tissue within the muscles,
All the way down to the bones softening as you sense both legs.
Both legs so heavy now,
Just letting go.
Slowly moving your attention to your torso.
Beginning at the floor of the pelvis.
Perhaps feeling the sensuality of the floor of the pelvis between the legs.
Now feeling into the whole pelvic bowl or belly.
Just noticing all of the places and spaces within.
Bring your attention into your back body.
From the lower back at the tailbone,
The sacrum,
And up to the spine.
The whole of the spine,
Sensing the spinal vertebra and noticing any space around or within the spine.
All the way up to the neck.
All the muscles tying into the spine.
Relaxing and letting go now.
As if the back were getting wider,
More open.
Coming back to the front body and locating the navel.
Become aware of the little hollow area at the navel.
Moving into the rib cage and sensing the natural breath filling the lungs and how it makes space within your torso.
As this breath moves in and out.
A rhythmic flow.
Locating the upper torso,
The chest and heart space.
Sensing any spaciousness across the chest and heart area.
Trace your attention along the collarbones.
Perhaps noticing the notch at the base of the neck.
A little hollow area there.
Sense the entire torso now.
Front back.
Filled with loving attention.
Every nook,
Every cranny of the torso filled.
Sense every muscle and all the connective tissue between the muscles.
All the way down to the bones.
Softening.
Torso so heavy now.
Just letting go.
Trace your attention into your shoulders now.
Inviting ease into the shoulders.
Perhaps noticing the hollow space at your armpits.
Let your attention melt down your arms to your elbows.
Feeling the hollow area at the elbow crease.
Move down the forearms to the wrist.
Feeling the hollow hinge at the wrist.
Feel the palms of the hands.
And the indentation within the palms.
The arms filled with loving attention.
Both arms letting go now.
Every muscle and all of the connective tissue all the way to the bones.
Softening.
As you sense both arms.
The arms so heavy.
So heavy.
Just releasing.
Become aware of the back of your neck.
And as you move up the indentation at the base of the skull.
Feel up and behind the ears.
Sensing the hollow spaces there.
Move up into your scalp.
Perhaps feeling all the small muscles under your hair.
Sense where the hairline meets the forehead.
Softening the forehead.
Find the hollow areas at the temples.
Relate them to relax.
Find the eyebrows.
And move down into the eyelids.
Sink into the hollows of the eye sockets.
Inviting the eyes to soften downward.
Feeling into the cheeks.
The jaws.
Feeling the hollows within the jaws.
Notice your nostrils.
And the hollow breathing passages there at the nostrils.
Full breath moving in and out.
Finding the ears.
And all of the little nooks within the ears.
Move up into the hollows of your inner ear canals.
Moving between your lips into your mouth.
Finding the tongue to soften downward.
Slip into the back of the mouth and down the throat.
Sense the air moving in and out of the throat passage.
So hollow.
Slip down and into the heart space.
So spacious there.
Open.
Noticing the whole body.
The whole body.
Feeling every iota of your being filled with loving attention.
Radiant.
Energetically open.
Invite your perception to expand outward around your body.
So open now.
Just moving outward.
No boundaries.
Nothing to hold you back.
Open.
Spacious.
So light.
Feeling light and open.
So expansive now.
Invite this expansion.
Notice how your perception can open safely outward.
Sense yourself as pure awareness.
Pure awareness.
Pure spirit.
Let go and drift into deep sound restorative sleep.
When you awake you will feel rested and rejuvenated.
Feel like your body is refreshing and refreshing again soon.
č¾¹ talkę³THE PLAY bee.
You You You You You You You You You You You You You You You You
