Hi,
This is Jennifer.
It's bedtime.
Thanks for joining me as you prepare to settle down to sleep.
Maybe it's been a long day.
You got a bunch of things done.
Check.
And you're ready.
Body and mind tired.
But maybe not.
Both are okay.
Like always,
There will be more to do tomorrow.
But for now,
The party is over and all the guests have gone home and it's time to rest.
So take some time to adjust.
Get into a sleeping position that is most natural and comfortable for you.
There are no rules.
Though I would be remiss not to remind you to have brushed your teeth.
So if you didn't do that,
You can push pause here and go do that.
Otherwise,
Settle in.
We're going to go through all of the rooms of your house,
This body where you live,
And mentally put the furniture back where it goes.
We'll check the space to make sure it's as it should be,
Room by room.
And we'll turn off the lights and offer some gratitude to all of the spaces in your body.
We'll start with your feet.
Draw your attention there.
And notice if there's anything in and around your feet that needs to be aligned.
Give your toes one last wiggle and stretch,
Pulling your toes wide apart as you check in on them.
And then relax your toes,
The space between your toes,
Noticing the arches,
And let them relax.
Notice the tops of your feet,
The sides,
And when your feet are quiet,
Gently turn out the light and give your feet some thanks for all of the places they carried you today,
Holding up the weight of you and keeping you connected to the earth.
Thank you,
Feet.
Next,
We'll check in on the legs.
Be point and flex your feet a few times as your attention travels there,
Feeling your calves move and your shins.
And is there anything with your legs that needs to be aligned?
And is there anything with your legs that needs to be aligned?
Anything that needs to be put back in place?
Relax your ankles,
Your calves,
Your knees,
Your thighs,
And as your legs settle down to rest,
Gently turn out the light and send your legs some thanks for all the work they did today,
Bending,
Squatting,
Getting you back to standing up from sitting down,
Getting you back to standing up from sitting down,
Moving you along your way.
Thank you,
Legs and knees.
I'm so grateful for all the work you do getting me around.
Good night.
Moving up to your pelvic region,
Rest your attention there.
Is there anything here that needs to be put back in place?
Acknowledged,
Listened to,
Hips relaxed,
Buttocks relaxed,
Lower back released.
And as your pelvic region settles down to rest,
Gently turn off that light too and give your mid-body some gratitude for everything it did today as you moved about the world.
Thank you,
Bottom.
Moving up to your stomach,
Allowing a slow breath to fill a softening belly.
Feel your belly ready for resting.
And say thank you to your stomach and all of your nearby organs for working today,
Maybe without much thought from you.
Thank you for sending energy out to all of my extremities,
For processing everything I ate today,
For giving me energy to do what I did today,
For giving me a warning as needed,
For gut instincts and for being on alert.
I'm okay now.
I'm in bed and I'm safe.
So good night,
Belly.
And turn out that light so your belly can get a good night's sleep too.
Hello,
Heart space and chest.
And take a look around to see if anything in your heart space needs to be put back into place,
To get it ready for another day tomorrow.
Anything that moved around a bit today.
And thank your heart space and chest for being there for you today.
Thank your heart for all of the emotions it carried and navigated today,
For filling you with joy and joyful moments and holding you together in tender ones.
It's time for your emotional world to quiet down too and rest and recharge.
So gently turn out the light and wish your heart a peaceful sleep.
Next,
We'll check in on the arms and shoulders.
Rest your attention there.
Is there anything here that needs to be aligned?
Are your shoulders relaxed and falling away from your ears?
Can you rest and release your arms and elbows and hands?
Resting your fingers and the space between your fingers.
And as they settle down and unwind,
Gently turning out that light,
Gently turning out that light,
Giving thanks to your shoulders and arms and hands for all of the work they did today,
Typing,
Reaching,
Holding,
Hugging,
Sensing.
Thank you,
Arms.
Thank you,
Hands.
And good night.
Now,
Moving up to your head,
Relaxing your whole face,
Forehead,
Eyes,
Nose,
Cheeks,
Ears.
Is there any furniture here that needs to be put back in place?
Our faces make so many expressions with so many small muscles doing so much work.
Thank those muscles for carrying your smile today and your worries,
All the expressions imaginable.
Resting your eyebrows and the space between your eyebrows,
The bridge of your nose,
The inside of your mouth,
Your teeth and tongue,
And resting your ears,
Thanking them for all of the listening that they did today.
All of the processing of noise and sound,
And for helping you stay balanced.
And when your face is fully rested and everything is back in order,
Gently turn out the light and offer thanks for all the places your face and head and ears showed up for you today.
Greeting others,
Welcoming others,
Reassuring others.
Thank you,
Face.
Good night.
Feeling your whole body resting here,
Having done all it was called to do today,
It's time to gently close the door behind you,
Having checked all of the rooms and turned out all of the lights.
Know you can rest to recharge for anything tomorrow may bring.
And if you're still awake and listening,
I invite you to rest in this relaxed state and count your breaths coming in and out to a count of four.
Breathing in to four,
Two,
Three,
Four,
And out to four,
Two,
Three,
Four.
And repeating and counting as you drift off to sleep.
Noticing where your breaths start and then where they start again,
As they cycle one after the other as you drift off to sleep.
Wishing you a restful night.
Be well.
