Ready to sleep. Short one short sleep. All right, alright, that's comfortable around my feet. All right, just relax into your body. And so when we want to sleep when we want to kind of engage with sleep, it's, again we want to create an environment. That helps us do that internally.

And so as you lay down feel the point of contact of your body with the when you're at home with the mattress, here with the mat. The point of contact with with the floor and with the earth. The earth is a source of energy. So relax into the earth. Relax your body into the place where the body touched the earth, soften it. expand it.

And as you take a breath in, in a start to the process of releasing tension on the exhalation, first exhalation we relax tension from the jaw with the jaw relax. The eyes relax. Next exhalation, any facial expression when you tightness in the face in the forehead and relax The forehead and relax and the facial expression and feel the softness in your muscular system in the face, the jaw, the neck and going continuous down into the shoulders and relax the shoulders down. And continuing down, relaxing the elbows and relaxing the risks. And take another breath and relax the ribcage now sits to the floor. And you can even when you inhale, you can even help from the earth.

You can even help from the inside the earth and bring that source of yin energy. And then as you exhale, you give back to the earth. All your attentions in the body all the muscular tension in abdominal area in the digestive system and take it with another breath from aim deep into the earth. And then relax the hips and relax any muscular tension around your legs and thighs and inner thighs and knees and take another breath from the earth into your shins and calves and you relax the calves are like the knees and you relax your ankle. And you relax the space between the two ankle bones the inside of the outside of the ankle bone. So relax the space between the two ankle bones.

Relax down to the earth. So you go back on the exhalation, you go back to the earth from the inside of the ankle bone. And you relax the toes, the big toes, the second tool, my third and fourth in your bow, go back to the head. And you do the relax the skull and you relax the brain, all the thoughts from the brain, you relaxing back to the ground. You let him this fall into the ground and you relax. Between the spine and the skull, this little hinge between the spine and the skull and just relax that connection.

And how to eat from the earth and x out there and your locks each vertebra of the spine. So the second time your first time you go muscular, second time you go a little more joints and internal lacks the bones lacks the bones of the of the hips, the sacrum bone, the femur bone and the knee bone, the tibia, the bones of the ankle and relax into yourself relax into your Yin energy. This very quiet energy within you Just be curious about this, about that. The energy that reside in the very core of the body, the internal, like very close to the spine and all the hormones and the Glen noticing the breath allow the breath to go ah down the spine will go up and down the spine. document here and feeling as if the breath is the wave of the ocean. The breath is like the waves of the ocean.

Each wave, inhale another wave, exhale as you breathe up now Fine invigorates the skin force the hormone with this blue wave pathway, massaging your internal body Each wave one inhalation exhalation. When you mash the breath with like a wave like this is a collection even in the length the body come into balance If you feel like the mind is wandering and start thinking, we've come back to relaxing every section of your body's Apparently the kind of loving attention come back into the immediacy of the breath. Let's bring our breath back into the downtown and put both hands on the lower abdomen. Fear center. Breathe into the space between the navel. Slowly let's we go Are we going to sleep and mindfully deepening the breath.

Bring yourself slowly and mindfully up to seated position. Okay, all right. Nice. Nice was that it's kind of nice right nicely Connie