Rest before sleep

You are lying in bed, sensing yourself through your skeleton. You feel your skull resting on the pillow. Your collarbones, shoulder blades, and shoulders surrender their weight into the gentle support of the mattress beneath you. The ribs—front, back, and sides—release their load.

You sense the length of your sternum, from the collarbones down toward the abdomen, and imagine it gently sliding downward through you. You feel the length of your entire spine, vertebra by vertebra, from the tailbone up to the skull, and you notice its relationship to the bed as you lie here.

Your pelvic bones, sit bones, pubic bone, hips, the bones of your legs, heels, and feet—all your bones are softly supported by the bed, in relation to one another.

You feel your breathing. Which parts of you are moved by the breath?

You follow the breath.

Recorded by: Ana Jelušić