Welcome to this practice to help you fall into a deep restful sleep.
So beginning by taking three deeper breaths and letting go with the out breath.
Letting out the day.
Seeing if there can be a deep letting go with the whole body.
And feeling the lower belly moved by the breath.
Feeling the belly rising with the in breath and falling with the out breath.
Feeling the natural release and letting go with the out breath.
And can the release of the out breath touch the whole body?
Whole body letting go.
From the crown of the head to the tips of the toes.
The whole torso.
Whole length and breadth of the back.
The belly,
The solar plexus,
The center of the torso.
Whole chest area.
The shoulders,
The neck,
Head and the jaw.
And face softening.
Softening the eyes and around the eyes.
Nothing to watch out for now.
The eyes can rest back.
And the throat softening.
No words needed now.
Softening,
Releasing,
Opening.
And the shoulders,
The arms,
Hands.
And the lower body,
Pelvis,
Buttocks,
Legs,
Knees,
Ankles and feet.
All the toes.
Whole body letting go with the out breath.
And feeling how the body subtly shifts and changes with in breath and out breath.
Arms moving away from the torso with the in breath,
Resting back with the out breath.
The spine lengthening a little and then subsiding.
The whole space of the body gently moved by the breath,
Soothed by the breath.
And letting that soothing touch of the breath tell the body,
You're safe.
You can let go.
And feeling the weight of the body.
The bones of the pelvis and thighs,
The weight of the head,
The legs,
Arms,
Torso.
And with each out breath,
Breathing that weight down towards the earth.
The whole back of the body softening into the surface under you,
Melting into it.
And body sinking more and more deeply down,
Dissolving downwards.
And feeling the gentle movements of the breathing body against the stillness of the surface under you.
The head holding.
And sensing the stillness of the earth deep below us,
Peaceful,
Quiet,
Holding.
Letting that stillness,
That quietness of the earth,
Seep into the whole space of the body.
The whole body,
The whole of us,
Letting go into that stillness,
That peace.
And as you feel the body letting go more and more with each out breath,
Tuning to the space between in breath and out breath,
Between out breath and in breath.
Sensing the stillness,
The quietness in those spaces.
The whole body resting deeply in those spaces.
And sensing the stillness.
And sensing the deep stillness and silence that's there,
Between or behind any sounds we can hear.
That's permeating all sound.
Listening to that silence with the whole body.
The whole of the front of the body,
The whole back of the body.
Sensing how that silence has an infinite depth.
And we can fall into that silence and go ever deeper down into that timeless space of silence.
That timeless peace.
This is the ETH ΡΠ°ΡΡΠΎ oscillating.
