Bedtime Shema Part I

BEDTIME SHEMA PART I

טיִנְקִהְו סיִעְכִהֶׁש יִמ לָכְל לֵחוֹמ יִניֵרֲה ןיֵּב יִפוּגְּב ןיֵּב ,יִּדְגֶנְּכ אָטָחֶׁש וֹא יִתוֹא ןיֵּב ,יִל רֶׁשֲא לָכְּב ןיֵּב יִדוֹבְכִּב ןיֵּב יִנוֹמָמְּב ,דיִזֵמְּב ןיֵּב גֵגוֹשְּׁב ןיֵּב ,ןוֹצָרְּב ןיֵּב סֶנֹאְּב ,הֶׂשֲעַמְּב ןיֵּב רוּבִּדְּב ןיֵּב הָבָׁשֲחַמְּב ןיֵּב .יִתָּבִסְּב םָדאָ םוּשׁ שֵׁנָעֵי אֹלְו

ךֶלֶמ וּניֵהֹלֱא הוהי הָּתאַ ךוּרָּב יַניֵע לַע הָנֵׁש יֵלְבֶח ליִּפַּמַה ,םָלוֹעָה .יָּפַעְפַע לַע הָמוּנְתוּ

יַהֹלֱא הוהי ,ךיֶנָפְלִמ ןוֹצָר יִהיִו םוֹלָׁשְל יִנֵביִּכְׁשַּתֶׁש ,יַתוֹבֲא יֵהֹלאֵו ,םוֹלָׁשְל יִנֵדיִמֲעַתְו

םיִעָר תוֹמוֹלֲחַו יַנוֹיְעַר יִנוּלֲהַבְי לאְַו ,םיִעָר םיִרוּהְרִהְו

ןֶּפ יַניֵע רֵאָהְו ,ךיֶנָפְל הָמֵלְׁש יִתָּטִמ אהְתוּ ,תֶוָּמַה ןַׁשיִא

וֹלֻּּכ םָלוֹעָל ריִאֵּמַה ,הוהי הָּתאַ ךוּרָּב .וֹדוֹבְכִּב I forgive anyone who has angered or provoked me or sinned against me, whether physically, financially, or by disrespecting me, or in any other matter relating to me; whether it was done involuntarily or willingly, inadvertently or deliberately, in word or in deed, let no one incur punishment on my behalf.

Blessed are You, Adonai, our God, Majesty of the world, who makes my eyes heavy with sleep, and brings drowsiness to my eyelids. May it be Your will, Adonai, my God and God of my ancestors, that I lie down in peace and arise in peace.

Let not my imagination, dreams, or troubling thoughts confuse me.

Let all aspects of my bed be wholly peaceful before You. May I awaken to the light of a new day, lest I die. Blessed are You, Adonai, whose glory illuminates the entire world.

THINK

Studies suggest that reintroducing a bedtime routine as an adult can increase sleep duration and quality by helping us wind down from our day.4 A bedtime routine such as the recitation of the Shema can provide the spiritual process that allows us to bring closure to daytime activities and thoughts, reflect before we set the day to rest, and shift into relaxation for sleep. Each element of the bedtime Shema has a purpose in this bedtime routine.

CONNECT

The bedtime Shema begins with forgiving anyone who has wronged or hurt us in any way, whether intentionally or unintentionally. We continue with the end in mind, envisioning peaceful sleep followed by peaceful awakening. We speak the Shema, reflecting on the Oneness of God and a sense of belonging to Jewish peoplehood. Before asking God to shield us from anything that can harm us, it’s a good practice to briefly consider our actions over the course of the day. Forgiving others and reflecting on Oneness provide the context for this soul-reckoning reflection. Our sages guide us to recognize where we missed the mark, to seek to learn from it, and to ask God for help. However, for this bedtime reckoning they teach to focus more on the good and what we seek to increase and build upon.5 We then shift attention to words of Torah, to God’s blessing, to hope and a vision of being surrounded by protection and healing.

REFLECT

What helps you create a boundary between daytime activity and relaxing into sleep? What draws you to include in a bedtime routine?

PERSONAL PRAYER

When I lay down to rest, my soul is not afraid, Because when the source of my happiness cannot be felt, I will remember when I last felt Your Presence. And when the sun shines bright, I will store Your warmth for a colder day. I am thankful for this chance for my soul to grow outward and embrace others. I am grateful to give my best to this life.

— Jenna Neulander,

Northport, New York

4 Lawrence Epstein, MD, and Steven Mardon,The Harvard Medical School Guide to a Good Night’s Sleep (McGraw Hill Books, 2007). 5 Rabbi Kook, Olot Ra’ayah a, p. 421, regarding a quote from Rabbi Levi Bar Chama in tractate Brachot 5a.