THIS MOMENT IS YOURS
Body Release for Sleep
Let the body soften while lying down
About this practice10:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Lie down in your intended sleep position and make any practical adjustments before starting.
- Let the eyes close or rest softly, and allow the breath to become ordinary and quiet.
- Scan slowly through the face, jaw, tongue, throat, shoulders, chest, belly, hands, hips, legs, and feet.
- At each area, notice whether it is gripping, lifted, braced, warm, heavy, or already soft.
- On each exhale, let that area drop into the mattress or support without tensing it first.
- If attention wanders, resume at the last body area you remember or begin again at the face.
- Do not try to stay perfectly alert; drifting is allowed because this practice prepares sleep.
- If sleep does not come, continue resting the body rather than checking the time repeatedly.
Stay comfortable. You can stop at any time or return to your natural breath.