Go To Sleep

Rest

Rest is an essential part of the movement forward

You are allowed to let go

And you cannot support your vision or your dreams if you are energetically depleted

Let's get you to sleep

Lie down on your back and get as cozy as possible

If you can't lie on your back, that's okay, just get comfortable

I'd like you to adjust your clothing and your blanket and body, so that you can do this practice to the best of your ability without moving very much if at all

If you're lying on your back, keep your feet apart and just let them flop out to the sides

Have your arms slightly away from the sides of your body with your palms turned upward towards the sky

Now close your eyes and keep them closed

Say to yourself: I'm allowed to let go

I'm allowed to let go

I'm allowed to let go

Allow your body to become calm and relaxed

You have permission to relax

You're allowed to let go

You can think of it all tomorrow, but right now, in this moment, let go

Take a deep breath in and imagine calm, peaceful energy flowing through your body

And as you breathe out, say to yourself mentally: I am allowed to let go

I am allowed to let go

Again, take a deep breath in, imagining calm, peaceful of energy flowing through your body

And a breath out, I am allowed to let go

I am allowed to let go

Bring awareness now to your body, lying down

Notice all of the places that your body is meeting the surface that you're lying on

And just feel the support of the surface and see if you can give yourself to gravity, just 5% more

Softening just 5% more

Bring awareness now to the natural flow of your breath, and notice the natural rhythm and flow

The ins and the outs of your breath

You don't even have to concentrate, just relax and listen to my voice, and just notice that you are breathing

Just notice that you are breathing and relax

Say to yourself mentally: I am allowed to let go

I will sleep

I am allowed to let go

I will sleep

Repeat that to yourself silently now

I am allowed to let go

I will sleep

I will now guide you through a process called a breathing body scan

And your role is simple here

All you have to do is let your awareness jump from body part to body part, and relax each body part that I name

Just follow the sound of my voice, relaxing each body part that I name

The body scan always begins with the right thumb, pointer finger, middle finger, fourth finger, fifth finger

Palm of the hand, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, armpit

Right rib cage, right waist, right hip, right thigh, knee, calf muscle, shin, ankle

Heel of the right foot, sole of the right foot, top of the foot

Right big toe, second toe, third toe, fourth toe, pinky toe

Left big toe, second toe, third toe, fourth toe, left pinky toe

Top of the foot, sole of the foot, heel of the foot, ankle, shin, calf muscle, knee

Left thigh, left waist, left rib cage, armpit, shoulder, upper arm, elbow

Lower left arm, left wrist, back of the hand, palm of the hand

Left thumb, pointer finger, middle finger, fourth finger, fifth finger

Left shoulder, right shoulder, left shoulder blade, right shoulder blade

Upper back, mid-back, lower back, left buttock, right buttock, your entire back together

Top of your head, forehead, left eyebrow, right eyebrow, left eyelid, right eyelid

Left eye, right eye, left ear, right ear, left nostril, right nostril, left cheek, right cheek

Upper lip, lower lip, chin, jaw, the entire face together

Tongue, throat, back of the throat, front of the neck, back of the neck

Right collarbone, left collarbone, right chest, left chest, middle of the chest

Navel, abdomen

Your entire right arm, your entire left arm, both arms together

Your entire right leg, your entire left leg, both legs together

Your entire back, your entire front

Your entire head together

The whole body together

Your whole body together

Relax your whole body together

Become aware of the shape of your whole body

Become aware of the shape of your whole body, and soften it 5% more

Give it to gravity, 5% more

Rest more

You have permission to let go

Let go

Let go

Now we go to the breath

Notice the natural rhythm of your inhale and exhale

No need to force it

Just notice the chest rising with each inhale, and falling with each exhale

Rise and fall

Rise and fall, as you let go

Just be aware that you are breathing, and at the same time, start counting your breaths backwards

I am breathing in 25

I am breathing out 25

I am breathing in 24

I am breathing out 24

I am breathing in 23

I am breathing out 23

I am breathing in 22

I am breathing out 22

Continue this way, all the way down to one

Count in your mind silently as you follow the natural rhythm of your breath

Continue counting