Mindfulness before sleep

Good evening, welcome to 'Oat' Meditation. Today, let’s do a quiet practice before going to bed. If you haven’t completely let go of this day. If there are still many unfinished things in your mind. At this moment, there is no need to finish everything.

Let yourself slow down first. Now, find a comfortable position. You can lie down. You can also sit quietly. Let your body slowly surrender to the support.

Close your eyes gently if you like. Let your face and jaw relax a little first. First, feel a natural breath. Breathe in. Breathe out.

Very good. Now, there is no need to make yourself fall asleep quickly. Just calm down first. Feel the weight of your head. Feel the weight on your shoulders.

Feel your back, or where your body touches the bed. Feel your hands again. Feel your legs. Feel your whole body slowly sinking a little. If there are still pictures, conversations, and things in your mind.

It doesn’t matter. You don't need to keep going tonight. Now go back to breathing. In. Out.

Every time you breathe out, it’s like letting go of today a little more. Not a lot. A little bit is enough. Feel your body again. Where is the strength to hold on?

Leave it a little looser if you like. Out. In. Out. Now, stay quiet for a while.

You don't need to think about the next step. Nothing needs to be done. Just slow down this moment. Very good. Rest is not worth having after doing everything well.

You can start to rest now. If you want, continue to sleep with this slowness. This practice ends here. May you be free from all suffering and hardship, and see clearly that the five aggregates are empty.