In your preferred sleeping position,
Just notice the sensations of breathing.
Allow the breath to rise and fall,
Naturally in its own time,
In its own rhythm.
There is no need to force the breath in or out,
Just truly experience the physical sensations of breathing,
And notice that the breath will naturally slow itself down and naturally deepen in the body.
If you are finding that your mind is busy,
Chaotic,
And you are finding it hard to switch off,
Simply continually return your attention to the sensations of breathing.
The mind will continue with its chatter,
With its busyness.
Just gradually disengage from this noise in the mind,
Gently redirecting attention to the breath.
And anytime you find that your attention has wandered back to the mind,
Just notice this with a relaxed,
Amused curiosity,
And just choose to disengage from those thoughts immediately.
Just return to the breath,
With your attention on the breath.
Also,
Open your awareness to all of the sensations in the body.
Just experience the entire bodily sensation at this time.
And there's no need to analyze any sensations,
Just be aware.
A simple,
Pure experience of the body in the here and now.
What is the physical sensation of this body?
As you breathe nice and slow,
Nice and deep,
Allowing yourself to just be the awareness of this body,
There is no rush or hurry to fall asleep.
This is a perfectly relaxing,
Enjoyable period of time.
Just allow yourself to rest.
So there is no sense in trying to force the body to relax.
Just notice what is already here.
And if there is tension,
Agitation,
Restlessness in the body,
This is okay.
Just really feel how these sensations manifest in the now.
What is this tension?
Just breathe and be aware.
Just this,
Just the here and now.
And if the body is willing to begin letting go of some tension,
Then allow it to do so.
But if not,
That is fine also.
Just breathe and be aware of now,
As it's felt physically.
Bring your awareness entirely into the present.
Just this moment now.
All of the situations and events of the day are over.
We can leave them alone now and let them sail over the horizon.
Just leaving the entire day behind now.
And there is no sense in thinking about tomorrow.
All of the events and situations tomorrow you can face with the new energy that the day provides for you.
But all of those events and situations do not belong to now.
In the now,
We are simply being aware of what is.
So leaving today behind and disengaging from all imagination or prediction about tomorrow.
Just be aware of the breath and the body.
Just the here and now.
And even if the body and mind is still restless,
Agitated,
Just notice this and keep breathing slow and deep.
All is well.
Notice that you can observe the body and mind in a very neutral way.
Nothing is good or bad.
Everything just is.
Just be aware.
Without analysis.
Without a visual image attached.
Just observation only.
And opening awareness through your senses to everything in the present.
You might notice the temperature in the room.
The feel of the sensations of the bed.
The fabric that is on the skin.
Are there sounds in the room?
Or a pure silence?
With your eyes closed,
What is the quality of the darkness in the room?
What is the scent in the here and now?
And any residual taste in the now?
Notice with a neutral observation all of the sense perceptions that build a map of the present environment.
Just be aware of this map from a purely neutral space.
See if you can observe without any words.
With no descriptions.
No analysis.
No opinions.
No beliefs.
Just observation only.
And with this same neutral observation,
Return to the breath.
Allowing the breath to rise and fall.
Just see if the breath is willing to slow a little further and deepen a little more into the body.
Slow and deep.
Safe and calm.
Nothing to be done.
There is no need to be frustrated if we find the mind is still busy.
It is just doing what it ordinarily does out of habit.
Just gently,
Continually return to the breath.
And in time,
The mind will fall silent.
Allow yourself to just enjoy this time.
Even without full sleep,
This relaxation is powerful,
Restorative,
Regenerative.
Just the rest itself,
The enjoyment of now in this peaceful,
Serene space.
Feeling the fabric,
The softness of the bed.
Can you allow this softness to become the entirety of your experience?
Just the pure sensation itself.
Allow the bed to support you.
Let the body melt into the bed.
And this melting into the bed is the entirety of your experience in the here and now.
There is no previous day.
There is no day ahead.
There is only now.
Just be the full experience of the body and the breath,
In the now.
Just this.
Just this.
A letting go now.
Let go of everything.
Let go of the mind.
Let go of the stories.
Let go of the events.
Let go of the situation.
Let go and just be.
Fully releasing the body now.
Unbinding the body from its burden and tension.
And let your awareness sink fully and deeply into the sensations of the body,
The breath.
Gently,
Allow yourself to fall into a deep,
Natural sleep.
