To begin this meditation before sleep, let yourself lie down. Let the day be finished.
When your body feels ready, you may softly close your eyes.
With your eyes closed, take a moment to turn toward rest.
First, simply noticing the weight of your body on the bed.
The mattress taking you. The points of contact. You do not have to hold yourself up anymore.
What else do you notice, lying here in the dark?
What is it like for the day to be finished, even if the mind is still talking?
You can invite rest without demanding that sleep arrive on cue.
There is nothing left to prove. Night can hold you as you are.
Soften the jaw. Soften the shoulders. Let the belly fall with the exhale.
And letting the body be heavy.
Continue now with your breath, as well as this heaviness.
Let the out-breath be a little longer than the in-breath.
What do you notice as the exhale leaves?
Thoughts may keep moving. You do not have to follow them into tomorrow.
Keeping your eyes closed, allow your awareness to include the dark of the room.
As if the night itself is around you. Quiet. Ordinary. Already here.
There is nothing to do. There is nowhere else to be.
If your mind wanders, that is okay. Escort it back to the next breath, without a lecture.
Being connected to the bed, the breath, and this small stretch of night.
You let rest be possible. Including yourself.
Stay with the body as it is. If you drift before the music ends, that is welcome.
Keep the eyes closed. Let the night keep you. Rest well.