Relaxing Into Sleep

This guided practice is intended to help pave the way for a restful sleep. Please know that my instructions are invitations, suggestions, and descriptions. They're not mandates, prescriptions, or cures for underlying physical health or mental health issues. Modify this practice to suit your needs, and please feel free to stop at any point in time. This is your practice. Please lie on your bed on your back, placing a pillow or two underneath your knees. Experiment with the placement of the knees and the feet. Many people like to have the feet wide and the knees falling in toward each other. Others prefer to have knees and feet somewhat parallel, while others prefer an outward rotation of the thigh bones. Experiment with what works for you, knowing that this may change over the course of this practice. Place a pillow underneath your head and neck in such a way that feels supportive for your body. Place your hands and arms in such a way that feels nourishing and resourcing for you. Experiment. Suggestions include hands on the belly, hands on the heart, hands on the opposite armpit, or perhaps a relaxed bear hug, a variation of your body's choice. Feel the support of the bed beneath your body and notice what it feels like inside your body to receive that support. Notice the breath as it rises and falls. And a little bit more with each exhale, your body becomes warm and heavy. Systematically scan your body, releasing tension with each out-breath. Maintain the length in your breath and allow your eyes to gently roll over towards the right. Bring your eyes back to center and reconnect to the breath. Maintaining length in your breath, allow your eyes to gently roll over towards the left. Bring your eyes back to center and reconnect to the breath. Maintaining the length in your breath, allow your eyes to float up towards the idea of the crown of your head. Exhaling, the eyes roll forward and down. Repeat. Inhale, roll the eyes up and back. Exhale, eyes roll forward and down. Once more. Inhale, roll the eyes up and back. Exhale, eyes float forward and down. Pause. Feel the support of the bed beneath your body and notice what it feels like inside your body to receive that support, to let go into that support. I will now count in Vietnamese, something to gently rest your mind on so that you can disentangle yourself from the process of thinking, allowing your thoughts to arise and pass. And if you like, you're welcome to repeat or not, any of the eye-rolling exercises that may appeal to you while I count. (counting in Vietnamese) (counting in Vietnamese continues)...