Banking the Fire

In old houses the fire was banked at night: covered over with ash so it would glow quietly till dawn instead of roaring. This working does the same for the day you’ve had. You can do it sitting up, or lying in bed with the lamp already off.

The working

1. Lie or sit comfortably. Let the breath set its own pace.
2. Bring your attention to the top of your head. Notice whatever is there: warmth, tingling, nothing in particular.
3. Move your attention slowly down: forehead, eyes, jaw. If you find any tightness, breathe toward it and let it soften as much as it will on its own.
4. Continue down through the neck and shoulders, the arms and hands, the chest and belly, the hips, the legs, the feet. Take your time; there is no prize for arriving first.
5. When you reach the soles of your feet, feel the whole body at once, from crown to heel, lying heavy and warm like coals under ash.
6. If the day’s events rise up, picture setting each one on a shelf by the door. They will still be there in the morning, and you don’t have to carry them tonight.

Closing

If you’re in bed, there’s no need to close. Stay where you are and let sleep come when it likes.