- [Kelly Boys, Mindfulness Trainer] - Hi, I'm Kelly Boys. Welcome to this meditation for deep sleep. In this meditation, we will invite various parts of the body to feel heavy and relaxed. This can support us into getting deep, restful sleep. Begin by feeling as comfortable as possible. Can you allow your body to rest into the surface that supports you? Let your eyes gently close, and then allow my words to become your words as we rotate attention through your body. Begin with your jaw. Notice, is there any tension or tightness? Could you allow your jaw to feel relaxed? Feeling your cheeks, eyes, forehead? Can you allow your entire face to feel relaxed as if all the muscles are releasing? No need to grasp or hold on. As you do this, notice the flow of the breath in, the flow of the breath out. Gentle, natural. No need to control or change the breath. Simply tune into your breathing as you feel your whole face and now the crown of your head, the back of your head, back of your neck, inviting your whole head and neck to feel heavy and relaxed. There's no particular way to do this right? So whatever it is that you come upon as you do the practice, allow that to be enough. Now bring attention to your left arm and your left hand, inviting your entire left arm and hand to feel heavy, relaxed. Feeling now your entire right arm, right hand, allowing your right arm and hand to feel heavy and relaxed. Now sense both arms and both hands simultaneously. The mind can't easily be on two objects at once. So let go of thinking and simply sense both arms, both hands, heavy and relaxed. Feeling now your whole torso, chest and belly, upper back, mid back, low back. Notice if there's any tension or holding anywhere in your belly, your chest, or back. Can you allow your entire torso now to feel heavy and relaxed? Bringing attention to your left leg and left foot. Let your left leg and foot feel heavy and relaxed. Letting go of any holding in the muscles in your legs, in your feet. Letting go of any holding in the muscles in your leg, in your foot. Your whole left foot and leg, feeling heavy and relaxed. Now bring attention to your right leg, right foot, inviting your right leg and foot to feel heavy, relaxed. As you do this, the thinking mind comes in. Simply bring your attention back to your right leg, right foot, releasing tension, feeling heavy and relaxed. Now, let's sense both legs, both feet simultaneously. As you do so, feeling your legs and feet heavy, relaxed. Now we'll invite the entire body into awareness, legs and feet, arms and hands, torso, head and neck, base. Can you gently allow your entire body to relax, release any tension? May feel a sense of heaviness or sinking into the surface that supports you. As you do so, can you feel held by the divine? Letting go of tension, releasing it into the bed, couch or floor, wherever you are. But just as you feel the support of the surface you're resting upon, can you feel the support of the divine, the support of spirit, allowing you to let go even further? Noticing the gentle flow of the breath in, flow of the breath out. As you breathe in, the belly rises. As you breathe out, the belly falls. Feeling the whole left side of your body heavy and relaxed. The whole right side of your body, heavy, relaxed. Both sides releasing into the surface that supports you. Even now, after doing this practice, can you still search and scan your body for any holding places of tension? As you meet those, allow them to release into the surface that supports you, letting the weight of your body sink down, breathing in and out gently, easily, connecting in with this holding presence of spirit, whatever word that you have. Mind quiet, breath slow, and body heavy and relaxed. Aware of the breath in, the breath out, allowing yourself to be supported to go into a deep, restful sleep.