Good evening, friends. Together we are going to journey now into the restorative world of sleep. Begin by closing your eyes, and take a moment to commit to putting all worries or thoughts aside for the day. Giving yourself this precious time to surrender to sleep. Allow the noise of the day to drain out and dissolve behind you, becoming aware of the quiet stream of air flowing in and out at the entrance of your nostrils. Take a deep breath in through your nose, and then fake a yawn, feeling the muscles of your face stretch out, as you sigh out slowly through your mouth, letting go. Relax the expression in your face. Feel your temples release down. Relax the jaw. The tongue rests. Become aware of the space inside your throat. Feeling the air passing through your throat. Relax the area behind your earlobes. Sense those spaces relaxing downwards. Notice the back of the head. Feel your belly soften. Sense your body spreading out like water, letting the bones become heavy and supported. All muscles releasing. Inviting the body to rest and gently fade down all movement for today, entering into this peaceful space of inward stillness. Shift your attention to your feet. Feel the weight of the feet against your bed. Notice the texture of your socks or the sensation of the air against your skin. We are now going to count down from ten to zero, and with each exhale, imagine you are sending the breath out through the bottoms of your feet. With each exhale, sense the feet become heavier and more relaxed. Ten. Inhaling a calming breath in. Exhaling, sending the breath down through the bottoms of the feet as though a warm wave were traveling over your body. Nine, inhaling. Exhaling. Feeling the breath flow into the bottoms of the feet and in the space beyond. Eight. Letting the inhale wash over you and as you exhale, again sending the breath down through the legs and into the feet. Seven. Breathing in. Breathing out. Imaginine the breath leaving through the pores of the feet. Continue like this, at your own pace, until you reach zero. Now imagine you are looking down at your body from above and bring your awareness into your calves. Feel any tension in the calves completely melt away, as they sink fully into your bed. Visualizing your calves spreading out, as you drift off. Bring your attention to your knees. The right knee. The left knee. Inviting any stiffness in the knees to release. I am going to continue naming different body parts. As I do, bring your attention to them, and invite each one to fully relax. The right thigh. The left thigh. Both thighs together. The right hip. The left hip. The lower back. The whole pelvis. The belly. Feeling the belly rise and fall with each breath. The spine. The right shoulder blade. The left shoulder blade. The area between the two shoulder blades. Relax the upper back. Releasing all tension. The right ribs. The right chest. The left ribs. The left chest. Feeling the rising and falling of the chest with each breath. Anchoring now into the hearts pace. Feeling the warmth of your heart ripple out across the body as you empty into deep rest. Imagine a soothing sense of release in your right shoulder. Now in the right upper arm. The right elbow. The right forearm. The right wrist. The right hand. The fingers on the right hand. The tips of each finger on the right hand. Relax the right arm and the right hand completely. Move your attention to the left shoulder and again, envision a soothing sense of release in the left shoulder. The left upper arm. The left elbow. The left forearm. The left wrist. The left hand. The fingers on the left hand. The tips of each finger on the left hand. Allow the left arm to rest completely. Now bring your attention to your neck. The chin. The inside of the mouth. Roof of the mouth. The sensations of the gums. The tongue. The bottom lip. The top lip. The area above the lips. The tip of the nose. The bridge of the nose. The right cheek. The left cheek. Right ear. Left ear The right eye. The left eye. The area between the eyes. The entire forehead. The top of the head. The entire scalp. The whole body, still and calm. Giving yourself this time to be held in the cradle of sleep. May this time of sleep be deeply nourishing and restorative for your body, mind, and spirit. May your body heal while it sleeps. May your spirit feel energized and inspired when you wake up tomorrow. Sleep well. This meditation is complete.