Closing your eyes,
Allowing yourself to get comfortable,
Noticing how you feel,
Noticing how you're currently breathing.
Is it deep?
Is it shallow?
Is it through your nose or through your mouth?
You're simply going to begin by being the observer,
No judgment,
Simply observing,
Noticing how the body feels in this moment,
Noticing how this moment finds us.
There's nowhere to be.
There is nowhere to go.
You are meant to be where you are right now.
You are safe,
Reminding yourself,
Reminding the body that all is well here.
You're going to begin by switching to nasal breathing if possible,
Closing the mouth,
Allowing the air to come in and out from the nose.
Also going to switch and start breathing from our diaphragm.
At the base of your lungs near your belly,
Simply noticing how your belly rises and falls as you breathe through your nose.
Now becoming 10% more comfortable,
Releasing the pressure and the stress from in between the eyebrows,
Softening the forehead and the scalp,
Softening the eyes and the cheeks,
Loosening the tongue and allowing the jaw to relax.
Noticing how the air flows in and out through the nose gently,
Allowing the neck and shoulders to relax.
Noticing how the back,
Shoulders and arms simply sink and melt from gravity pulling you down.
There's nowhere to be.
There is nowhere to go.
Noticing how the breath comes in and out through the nose slowly,
Allowing the chest to open and soften,
Allowing your lower back and belly to relax and soften,
Opening your palms and loosening the tension that you might have on your fingers.
Noticing your thumb,
Your forefinger,
Middle finger,
Ring finger,
And pinky,
Allowing any stress or tension to simply melt away.
Noticing how the breath comes in and out through the nose and in control,
Belly rising and falling gently and easily.
There's nowhere to be.
There's nowhere to go.
You're exactly where you need to be.
Allowing the tension from your hips,
From your legs,
And from your knees to simply melt away.
Relaxing your shins.
Noticing the breath come in and out through the nose slowly and in control.
Noticing your ankles.
Rotating your ankles if you can.
Wiggling the toes.
Wiggling all of the toes.
Noticing the ease and the calm.
There is nowhere to be.
There is nothing to do.
There is nowhere to go.
Noticing the breath in and out from the nose.
Noticing the relaxation in the body.
Calm and relaxation is created in the breath.
You calm the breath.
You calm the body.
You relax the breath.
You relax the body.
Breathing slowly.
Noticing the belly rise and fall with the breath.
If thoughts arise,
Simply observing them as though they were a cloud.
No need to judge.
No need to take action.
You are the observer here.
Noticing the body.
Noticing the breath.
Noticing the thoughts.
We are not battling with sleep.
We are creating the atmosphere and the relaxation so that sleep can naturally happen.
Your body loves to rest.
Your job is to simply create the environment so that it can happen naturally.
There is nowhere to go.
There is nothing to do.
Allowing your body to melt even more into gravity.
Becoming more of an observer.
Slowing the breath.
Slowly through the nose.
Relaxing the cheeks,
The forehead.
There is nowhere to be.
There is nowhere to go.
Exactly where you need to be.
Giving your mind and your body the rest that it needs.
Allowing yourself to get 10% even more relaxed.
Breathing slowly in and out through the nose,
From the belly.
Releasing any tension from the eyes.
Releasing any tension from the ears.
Simply noticing how sleep slowly becomes easier.
Releasing any tension from behind the knees,
Ankles.
Noticing your hands again.
There is nowhere to be.
There is nowhere to go.
Observing the mind.
Releasing any judgment as to where you think you need to be,
What you need to be doing,
How you should be feeling.
Simply observing.
Observing the breath.
Breathing gently from the belly in and out of the nose.
Controlled and relaxed.
Feeling the relaxation flow from the top of your head all the way down to your toes.
As though you were floating effortlessly.
Becoming 10% more comfortable.
Continuing to breathe slowly in and out through the nose,
From the belly.
And now taking this ease and relaxation into your sleep.
