You might struggle and falling asleep,
Or your mind is still restless,
Running from thoughts to thoughts.
Say to yourself in silence,
I am going to get ready to rest.
Let us get ready for a restful night of sleep.
Change into your comfortable pyjamas,
Cool things,
Just the lightings in your room if possible.
Take a pause here in this practice to make any adjustments that will allow you to tune down even more.
Resume this practice whenever you are ready.
Comfortable lie down on your bed,
Rest your arms by your body,
Try to soften your face muscles,
Your mind,
And your body.
Now we will slowly inhale,
And a slow exhale.
Once more,
Slow inhale,
And exhale.
We will do an easy neck stretch to begin with.
So in the next exhale,
We will turn our head towards the left hand side.
Feel a good stretch on the right side of the neck.
Inhale back to center,
And exhale to the right.
Inhale back to center,
Continue to extend your breath.
Imagine you are breathing through a straw,
So each breath becomes long and slow.
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
Inhale 2,
3,
4,
5,
6,
Continue to lengthen and extend your breathing for a bit longer.
With each exhale,
Release your body tension a bit more.
Sink your body down into your bed,
And allow your head to slowly sink down into your pillow.
During this practice today,
You are welcome to fall asleep at any time.
Slowly drop your breath control,
Allow your breath to return back to normal.
Feel how easy and natural each breath becomes.
Bring your attention to your chest.
So as you inhale,
Feel that your chest slightly expands upward,
And on the exhale,
Feel the chest moving inward.
Observe the subtle movement in your chest during each breath.
Notice also if there are any other sensations in this area when you breathe.
Next,
Gently shift your focus down into your abdomen.
When you inhale,
Feel the expansion in your abdomen,
And when you exhale,
Feel the contraction.
Observe your in-breath and out-breath,
The rise and fall.
This movement is like the waves in the ocean,
It comes and goes.
As you are breathing,
Your body becomes heavier and heavier.
Imagine now you are lying on a piece of cloud in the blue sky.
Your body weight is completely supported by the cloud.
Cloud begins to float,
And it has brought you to a beat.
Your favorite beat.
You slowly step onto the sandy beat.
The sand feels very soft.
It is light beige in color,
And you begin to slowly walk in the beat,
Step by step.
With each step you take,
Sand is leaking out from the space between your toes.
It is the sunset time,
So as you look up into the sky,
See a brush of orange and red colors.
You look past into the coastline,
And you see the blue color in the sky begins to merge with the orange and the red.
Clouds are reflective on the sea.
So you decide to take a moment in enjoying this beautiful scenery.
You also feel the light breeze against your skin and your hair.
Also smell a light scent of the salty seawater in the air.
You feel really,
Really relaxed and at ease.
All your worries and emotions gone with the sea breeze.
After sitting here for a while,
You begin to feel tired.
So you slowly lie down onto the sand.
It feels very warm.
As you are lying down on the warm sand,
You could feel the warmth penetrating from your skin into your whole body.
Feel very safe here.
As the sun is setting down,
The light beam of sunlight shines onto your forehead,
Your brow,
Nose,
Mouth,
Ears,
Neck,
Shoulder,
Arms,
Down onto your hands.
These parts feel very warm after being shined upon.
Your chest,
Abdomen,
Thighs,
Calves,
Down onto your feet.
Your whole body feels very warm and relaxed.
As the sky begins to darken,
You listen to the oceanic sound.
You are feeling more and more sleepy.
Your eyelids become heavier and heavier.
Same goes to your body,
Becomes heavier and heavier.
And just like that,
You are gently falling asleep.
