Settling for sleep
A slow, gentle scan through the body to help you settle at the end of the day. If you drift off, that's fine.
Get comfortable in bed, or wherever you're resting. Let your eyes close if that feels okay. There's nothing to achieve here and nothing to get right. Just let the day come to an end.
Best when you're feeling fairly settled. If focusing on your body feels uncomfortable, open your eyes, put a light on, or switch to grounding.
You can stop at any time. If this feels uncomfortable, press Finish, open your eyes and look around the room. You can switch to grounding, or get support now.
- Arriving (1 min)
Notice the weight of your body resting on the bed. Let the mattress and pillow take that weight. You don't need to hold yourself up any more today.
- Slower breaths (1 min)
Notice your breathing without changing it. If it feels comfortable, let each out-breath be a little longer and softer than the in-breath.
- Feet and legs (1.3 min)
Bring a soft attention to your feet. Notice warmth, coolness or heaviness. Let that softness move slowly up through your legs, as if they're sinking a little further into the bed.
- Back and belly (1.3 min)
Notice your back against the bed, and your belly gently rising and falling. With each out-breath, see if anything can loosen, even slightly.
- Hands, arms and shoulders (1.3 min)
Let your hands rest, heavy and still. Notice your arms, and your shoulders letting go of the day. If tension stays, that's okay. Just notice it.
- Face and jaw (1 min)
Let your jaw loosen and your tongue rest. Soften the small muscles around your eyes and across your forehead.
- Letting the day go (45 sec)
If thoughts about today or tomorrow come along, notice them kindly and let them wait. Anything you parked will still be there in the morning.
- Resting (30 sec)
Rest here, breathing, with nothing more to do. You can stay with your breath, or let your attention drift wherever it wants to go.
Well done for taking this time
This copy of the practice works without a connection, so nothing is saved to your account. Open SteadySelf when you're back online to record how you felt.