Goodnight

So just take a moment to get comfortable, to lie down, preferably flat on your back, but whatever feels most comfortable for you. And just take a moment to leave the day behind, to let go of any conversations in the mind, to let go of any tension in the body, just feeling the weight of the body that's fully supported by the bed beneath you. And when you're ready, just take in a couple of big deep breaths, breathing in through the nose and out through the mouth. And each time you breathe out, just a sense of letting go from any busyness in the mind, letting go of any tension in the body. And then as you breathe out this next time, allowing the eyes to close, feeling the weight of the body just sinking down into the bed beneath you. Then just taking a moment just to notice how the body feels, how the body's breathing, nothing to do, just getting a sense of how it feels, if there's any areas that feel particularly tense, we're gonna work through the body or move through the body. Just imagining that were switching off the different muscles, just shutting down the body for the night so it can rest, giving the mind a greater sense of ease and just creating a greater sense of comfort in the body. So just starting down at the toes. Just focusing the attention there and moving the attention from the toes to the feet to the ankles, just imagining the different muscles, big ones, small ones, just switching off and shutting down for the night. As you move past the ankles now into the lower half of the legs, again just moving the attention up the body, just switching those muscles off for the night. As you move up past the knees now into the upper half of the legs. Again, any tension just being let go of as the muscles shut down for the night. And the same now for the area of the hips, pelvis, your muscles just switching off. As you continue now into the upper half of the body, the muscles of the stomach and the lower back, just switching off. As you continue to scan upwards, the chest, the back, the shoulders. As you scan upwards to each of the muscles, just shutting down, switching off for the night. And as you scan down the arms now, again, just watching as the muscles switch off, shut down for the night. And the hands, the fingers, the thumbs. Those muscles just switching off now. Any muscles in the neck, in the throat now, just switching off. Any muscles in the head, the face, especially in the jaw, behind the nose, behind the eyes, just switching off now. So with the entire body at rest, at ease, having shut down for the night, feeling the weight of the body sinking down into the bed, and allowing any thoughts to come...