Lying Down and Letting Go
A practice to surrender your body to the mattress and let the day dissolve, layer by layer, in the rhythm of your breath.
How to practice
- 1
Lie on your back with your arms at your sides and palms facing up. Feel the contact of your back with the mattress and allow your body's weight to be supported by it.
- 2
Close your eyes and bring your attention to your breath. Observe the air coming in and going out, without rushing, simply following the natural movement of your chest and belly.
- 3
Now, bring your attention to your feet. Feel their weight and, as you exhale, imagine they become heavier, gently sinking into the mattress.
- 4
Move your attention up through your legs, hips, belly, and chest. With each exhale, release a little more tension from each part, as if your body were becoming softer and more grounded.
- 5
Continue up through your shoulders, arms, hands, neck, and face. Notice your forehead, eyes, and jaw. As you exhale, release any tightness you find, letting your face rest.
- 6
Remain for a few minutes feeling your whole body, heavy and still, while your breath follows its own rhythm. When you are ready, slowly move your fingers and toes before settling in to sleep.
When to use
In bed, before sleep, when your body is tired but your mind still tries to cling to the day.
Tip
If your mind wanders, don't worry. Simply bring your attention back to the weight of your body on the mattress, without judgment.
Complementary track
396 Hz Brown Noise Meditation
Deep low-frequency sound, like a distant waterfall, for tranquility.
396.0 Hz · 10:00
What this practice offers
- Helps you notice and release tension accumulated in the body
- Creates a gentle transition between alertness and rest
- Cultivates a sense of safety and surrender to the present moment
- Reduces mental agitation by anchoring attention in physical sensations