So welcome to this sleep practice.
In this practice what we're going to do is actually activate the rest and digest part of our nervous system,
Otherwise known as the vagus nerve,
Which is a nerve that runs all the way through our major organs.
We're going to help stimulate this which in turn relaxes our body.
We're going to do this in a few ways.
But first of all I'd just like you to lay down wherever it is that you're going to spend the night.
Let's get under the covers and lay down on your back.
Ideally with your arms out by your side,
The palms up if you feel comfortable.
And just let the legs fall to the sides.
You can let your body become completely supported by the bed beneath you.
And then just try and get 1% more relaxed.
It could be through relaxing your shoulders,
It could be through moving your arms,
Moving your legs,
Whatever it is just see if you can get 1% more relaxed.
Okay now I'd like you to just gently go through your day.
Just thinking about what you did this morning when you woke up.
Maybe you had breakfast,
Brushed your teeth.
And moving into the mid morning,
Maybe you grabbed a coffee or had a chat with someone.
And moving into lunch time.
Maybe thinking about what you had to eat and where you ate it,
Who you were with.
Moving into the early afternoon.
Just picking out any major events.
If you remember things,
Great if you don't,
No problem.
Moving into the late afternoon.
Moving into the early evening.
Perhaps thinking about your commute on the way home.
And just moving into dinner time.
And perhaps thinking what you had for dinner and who you spent it with and where you were.
And then moving right up until now.
I want you to bring to mind just three things that you are grateful for today.
It could be as simple as a sunny day that made you smile.
Or even a rainy day that made you feel cosy.
Or it could be a conversation you had.
Whatever it is,
Doesn't matter.
I'd just like you to bring to mind three things and when you think of those things,
Also think about why they make you feel grateful.
And I'd just like you to bring these three things to mind over the next minute or so.
So just notice what it feels like in the body to feel grateful.
Just let your body to really relax in to that feeling.
Now you can completely let the day go.
The day is over and you can just let it go.
No need to think about it anymore.
I'd also like you to bring to mind tomorrow.
Just think of two things that you are looking forward to tomorrow.
It could be having something for breakfast.
It could be meeting a friend.
It could be meeting some work colleagues.
It could be going for a run.
Whatever it is,
Just think of two things that And so now I just want you to notice how safe you are right now.
You might be tucked up under some blankets,
Feeling warm and cosy with a roof over your head.
You can feel your breath coming in and out and your heart pumping.
And just realise how completely and utterly safe you are right now.
Just let your body relax in to that feeling of safety.
Just really allow yourself to go into it.
As it almost envelops you.
Is there any part of your body any resistance to this feeling of safety?
Just notice that and try and let it relax.
And allow yourself to realise that you are completely safe right now.
Just let yourself sink in to that feeling.
It makes us want you to realise that there is nothing you need right now.
Your days over.
Your body and mind is allowed to rest.
No matter how long or short the period is,
Right now it is allowed to rest.
There is nothing more you need to do.
Nothing you need to seek or gain.
But it is completely and utterly satisfied.
And just allow your body to settle in to this feeling of being satisfied.
It makes us want you to bring to mind someone who you feel close to.
It could be a person,
A family member,
A friend,
An animal or even someone in your imagination.
I would like you to also realise that they just like yourself wish to be safe and satisfied and relaxed and happy.
Bring them to mind as vividly as you can.
And just develop these intentions towards them.
And one way you can do this is just by repeating these phrases with a heartfelt intention and then imagining them feeling this way.
So you just repeat in your mind may you be safe,
May you be satisfied,
May you be relaxed and may you be happy.
Just imagine them feeling this way as you say these phrases.
May you be safe,
May you be satisfied,
May you be relaxed and may you be happy.
May you be safe,
May you be satisfied,
May you be relaxed and may you be happy.
And just imagine them feeling this way.
And allow these warm intentions towards them to really arise in your body as you wish them well.
And just allow them to dissolve back into your mind and bring to mind yourself as you also deserve to feel safe and satisfied and relaxed and happy.
So with an image of yourself in your mind's eye,
Again repeat the phrases with heartfelt intention.
May you be safe,
May you be satisfied,
May you be relaxed and may you be happy.
Just imagine yourself feeling this way as you wish these warm intentions towards yourself.
May you be safe,
May you be satisfied,
May you be relaxed and may you be happy.
Just notice how these intentions feel in your body as you wish yourself well.
May you be safe,
May you be satisfied,
May you be relaxed and may you be happy.
And just bring to mind all beings around the world.
All of us want the exact same thing,
To feel happy,
Feel safe and satisfied,
Let me have everything we need.
Just let those warm intentions spread out.
If you like you can imagine them as a white light emanating from your heart and reaching out to all beings around the world.
Again just say the same phrases.
May you be safe,
May you be satisfied,
May you be relaxed and may you be happy.
Realising all these beings are just like you.
May you be safe,
May you be satisfied,
May you be relaxed and may you be happy.
Just let your body settle in to how these intentions feel.
No need to imagine anything anymore,
Just allow the mind to rest.
Just let your attention rest on your abdomen.
As you breathe in your stomach rising and as you breathe out your stomach falling.
Just letting the mind rest,
Mind falling.
Just letting your body rest in the afterglow of those intentions.
As you breathe in and as you breathe out.
If you like you can just start counting down from 999 after every in breath and every out breath.
Count down 1 to 998.
997.
In out 996.
Just keep gently counting down.
Just letting the mind and body rest,
No need to fall asleep.
Just letting it rest.
