It's time for your body and mind to rest and sleep.
Take a moment to settle into your bed,
Lying down in a relaxed position.
Allow your body to settle into the support beneath you.
And let's begin by taking a few deep breaths,
Inhaling through your nose and exhaling through your mouth.
Inhale,
Exhale.
One more deep breath down,
All the way down to the belly.
And exhale,
Letting something go.
Continue to breathe deeply,
Feeling the expansion of the breath as you breathe in and feeling a release in the body as you breathe out.
Feel a gentle rise in the belly as you breathe in and feel a sinking down in the body as you breathe out.
Feel the body expand as you breathe in and feel a sense of release,
Of letting go as you breathe out.
Now we'll direct the breath to various parts of the body,
Sending our awareness to that region of the body and feeling the sensation of the breath there.
You can imagine that the breath travels in through the nose into the body and makes its way to each part of the body,
Perhaps feeling that area gently expand through the inhale and then soften on the exhale.
The effort should be very light and don't worry if you can't feel the breath in any one area.
Just let that breath pass and continue to the next area.
Begin by inhaling awareness into the crown of the head and exhale and soften.
Inhale awareness into the forehead.
Exhale and soften.
Inhale awareness into the temples and exhale and soften.
Inhale awareness into the ears.
Exhale and soften through the ears.
Inhale awareness into the jaw space and exhale and soften through the jaw space.
Inhale awareness into the neck and soften through the neck.
Inhale awareness into the chest.
Exhale and soften.
Inhale awareness into the upper arms.
Exhale and soften.
Inhale awareness into the forearms.
Exhale and soften.
Inhale awareness into the hands.
Exhale softening through the hands.
Inhale awareness into the hips.
Exhale softening through the hips.
Inhale awareness into the glutes.
Exhale and soften through the glutes.
Inhale awareness into the thighs.
Exhale and soften.
Inhale awareness into the calves.
Exhale and soften.
Inhale awareness into the ankles.
Exhale and soften.
Inhale awareness into the feet.
Exhale and soften through the feet.
Inhale awareness through the lower body.
Exhale and soften through the lower body.
Inhale awareness into the upper body.
Exhale and soften through the upper body.
Now inhale awareness into the center of the body just above the belly button and exhale and soften into that center.
On each inhale that awareness at the center expands and as you exhale that awareness softens.
Inhaling to expand.
Exhaling to soften.
Inhaling to expand.
Exhaling to release.
Inhaling to expand.
Exhaling to let go.
Allow the awareness to remain softly centered here expanding and releasing with the breath until you drift off into sleep.
Thank you for practicing with me and have a peaceful night.
