The following practice is a wonderful way to fall asleep or get back to sleep.
By working with this practice each time you fall asleep,
You create a routine that conditions your body and mind to easily fall into a deep,
Restful sleep.
Begin by affirming that you are now entering into a deep,
Restful sleep.
As you affirm this to yourself,
Welcome into your body and mind the felt sense of your inner resource of ease and well-being.
Allow your senses to open to the environment and sounds around you.
The sensation of air touching your skin.
The sensations of your body touching the surface that's supporting you.
Calm your body breathing.
The various physical sensations that are present.
Letting go into the feeling of being.
Being at ease throughout your entire body and mind.
Paying attention to the sensation of your body breathing.
Just noting without getting involved as if you're a raft floating gently on a stream of sensation.
Noting your breath breathing.
The coming and going of each inhalation and exhalation.
Your belly releasing with each exhalation.
Feeling yourself relaxing and letting go with each exhalation.
With each exhalation noting the belly softening,
Releasing,
Relaxing,
Letting go into the felt sense of ease and well-being.
Calm and nourish the sensation of your inner resource of well-being.
Peace and ease as you continue noting your body breathing.
With each breath welcome the feeling of well-being into every cell of your body.
With each exhalation welcome sensation throughout your body while you feel yourself letting go into deep,
Restful sleep.
Feeling the sensations of your jaw,
Mouth,
Tongue,
Roof of the mouth,
Bottom of the mouth,
Side walls.
Give up thinking and welcome sensation in the entire jaw and mouth.
Exhale.
Sensing your left ear,
Right ear.
The sensation of both ears at the same time.
Exhale.
Sensing your cheeks,
Nose,
The flow of sensation inside both nostrils.
Exhale.
Sensing your left eye,
Right eye.
The sensation of both eyes at the same time.
Give up thinking,
Simply feel your way.
Exhale.
Sensing your forehead,
Cool and relaxed,
Scalp,
Back of the head,
Neck,
At rest and at ease.
Sensing your left shoulder,
Left upper arm,
Elbow,
Forearm,
Wrist,
Hand,
Fingers,
Your entire left arm,
Heavy,
Relaxed,
At ease.
Give up thinking.
Welcome both arms and hands at the same time.
Bring attention into the upper chest,
Upper back,
Mid back,
Mid chest,
Belly,
Lower back,
The entire torso,
Front and back as sensation.
Let go of thinking.
Sense and feel your way.
With each exhalation,
Your entire torso heavy and relaxed,
Warm and at ease.
Sense your pelvis,
Left hip,
Left thigh,
Knee,
Lower leg,
Ankle,
Foot and toes.
The entire left leg heavy,
Relaxed and at ease.
Your entire body heavy,
Relaxed and at ease.
Sense your right hip,
Right thigh,
Right knee,
Lower leg,
Ankle,
Foot and toes.
The entire right leg heavy,
Relaxed and at ease.
Your entire body relaxed,
Heavy and at ease.
Sense both legs at the same time,
Both legs heavy,
Relaxed,
At ease.
Sense the entire front of the body,
Back of the body,
Left side of the body,
Right side of the body,
Sensation inside the body,
Sensation on the surface of the body.
With each exhalation,
Your entire body relaxed,
Heavy and at ease.
Sense your breathing and heartbeat,
Slow,
Steady,
Regular,
Your entire body heavy,
At ease.
Sense well-being,
Peace,
Relaxation spreading throughout your entire body.
With every exhalation,
Sensations of warmth,
Ease,
Heaviness and well-being radiating throughout your entire body,
Head,
Arms and hands,
Torso,
Legs and feet,
Well-being,
Peace and deep relaxation throughout your entire body.
Allow your attention to go into all directions at once,
Inside,
Outside,
Everywhere at once.
Become the feeling of simply being,
Relaxed,
At ease,
Simply being,
Enjoying restful relaxation and the ease of being.
Your body and mind deeply resting,
Just being,
At ease,
Just being,
Just being.
