Sleeping At Last

Settle on to your back.

Get comfortable.

Your heels a little wider than hips distance apart.

Bring your arms by your side.

Palms up.

Draw your shoulder blades down your back.

Be comfortable.

Close your eyes.

Make any final adjustments now so that you won't have to move later in the practice.

Soften behind your eyes.

Become aware of where you might be holding tension.

Wherever you sense that you're anything less than completely comfortable.

Relax.

Begin now to let go.

Have the intention to be simply present and effortless.

Become aware that your body is resting.

Leaning into the support beneath you.

Become aware of sound.

Listening to sound without reacting to what you hear.

Body and mind effortless.

And you are aware of listening to sound.

You may naturally notice yourself being less interested in sounds.

Becoming more internal.

Shifting from external to internal.

From reacting to awareness.

The sounds come and go.

You abide in effortless being.

Become aware of your breathing happening.

Belly soft.

Now intentionally give yourself three smooth breaths through and into your belly.

Rising with your inhalation and belly falling with your exhalation.

Become aware of these two streams of breath in and out.

Now let go of the effort.

Body breathing itself.

Notice the qualities of your inhalation and the unique qualities of your exhalation.

Exhale is calming and you can let tensions and constrictions drain out with each exhalation.

Inhale is rejuvenating.