Welcome to Night Whispers.
This practice is here to help you breathe your way into deep sleep,
To let your day melt away,
And to allow each exhale to carry you deeper into rest.
There's no need to focus hard,
And you don't need to stay awake,
The breath will guide you.
So my words are only here as a gentle rhythm,
Like the tide at night.
So find your most comfortable position in bed,
Warm and cozy.
Feel your pillow cradle your head,
And feel your blanket wrap you in warmth.
Let your body know this is your time for rest.
Take a deep,
Slow inhale through your nose,
And release with a long exhale,
As though you are sighing out the entire day.
One more time,
Inhale gently,
Filling your lungs,
And exhale fully,
Releasing everything you don't need.
With every breath,
You are stepping across the threshold,
From the world of doing,
Into the world of sleep.
Now just bring your awareness to your breathing,
Without changing anything just yet.
Just your natural breathing pattern,
And just notice the rise of your inhale,
And the fall of the exhale.
Just notice the way the breath flows on its own,
Effortless and constant.
So I'll gently guide you into a soothing rhythm now.
Inhale for a count of four,
And exhale for a count of six,
Letting go of any stress or tension.
Let's try together.
Inhale,
Two,
Three,
Four.
Exhale,
Six,
Five,
Four,
Three,
Two,
One,
Letting go.
And just repeat in your own time for four more rounds.
Feel how each inhale nourishes you,
And each exhale softens you,
Like waves rolling in and out,
And like the rhythm of the night sky.
As you breathe this way,
Notice how tension and stress begins to dissolve.
So with every exhale,
Your body is becoming heavier,
Calmer,
More at ease.
So let's just repeat one more time.
Inhale for a count of four,
And exhale for a count of six.
Wonderful.
Now just resume your natural breathing pattern.
Now we'll use the breath work to help your body relax and release even more.
So on each exhale,
Just visualize sending a wave of release into a different part of yourself.
So let's start at the crown of your head.
Inhale.
And as you exhale,
Feel your scalp soften.
The forehead is smooth.
Your eyes are heavy.
Breathing tension out through your face.
Inhale.
And with the next exhale,
Release your jaw and throat.
Just let your jaw unclench.
Your tongue is resting,
And your throat is open and free of any effort.
Now breathe into your shoulders,
And on the exhale,
Feel them melt down heavy against the bed.
All the weight that they have carried today is releasing now.
And with your next breath,
Soften your arms and hands.
Exhale,
And let them grow warm,
Loose,
And completely still.
Now breathe into your chest.
Exhale,
And feel your beautiful heart soften.
It's a release of emotion,
A release of holding.
This is a soft,
Quiet peace at the center of your being.
Now breathe into your belly.
Exhale,
And allow your stomach to relax,
Soften,
And be free of tightness.
The whole of your abdomen is rising and falling with each breath,
Like gentle waves.
Next,
Breathe into your back,
Upper,
Middle,
And lower back.
Feel your spine releasing,
Letting go.
Next,
Breathe into your hips and pelvis.
And exhale,
Imagine them sinking deeper into the earth beneath you.
They are grounded,
Heavy,
Supported.
Now your legs.
On each exhale,
Feel your thighs soften,
Your knees release,
And your calves and shins are heavy and loose.
Your ankles are unburdened,
And your feet feel soft,
Your toes unclenched.
So,
With every exhale,
Your whole body is now surrendering to deep sleep.
Now let's continue with a gentle pattern,
Known as 4-7-8 breathing.
This is a beautiful breathwork technique to really help you sink into that feeling of sleep.
Inhale for 4,
2,
3,
4,
Hold for 7,
2,
3,
4,
5,
6,
7,
And exhale for 8,
7,
6,
5,
4,
3,
2,
1,
And continue.
You may simply allow your exhale to be a little longer than your inhale.
Whichever feels more natural,
More calming,
More restful for you.
And just imagine each exhale like a whisper of release.
It's a doorway opening into deeper sleep.
Now,
Breathe in for a count of 4,
2,
3,
4,
Hold for 7,
2,
3,
4,
And release for 8.
And with the exhale,
Just release and drift.
Continue in your own time.
Exhale,
Release,
And drift.
And with each cycle,
You sink lower into rest,
Heavier into the mattress,
Closer to sleep.
Now,
Breathe in for a count of 4,
2,
3,
4,
Hold for 7,
2,
3,
4,
And release for 8.
Just release and drift,
Sinking lower into deep rest.
Beautiful.
Now,
We'll make your breath become even simpler.
So,
This time,
As you breathe in,
Just silently whisper to yourself,
1,
And as you breathe out,
Silently whisper,
2.
Inhale,
1.
Exhale,
2.
And continue.
Inhale,
Say the word 1 as a whisper,
And exhale,
2 as a whisper.
Inhale,
1.
Exhale,
2.
The numbers don't matter.
What matters is the rhythm.
It's a quiet,
Steady flow of breath,
A whisper of calm.
If thoughts arise,
Just let them float away and return to the count.
Inhale,
Whisper all silently to yourself,
1.
Exhale,
2.
It's just like the rocking of a cradle,
Just like the tide rolling in and out.
Simple,
Soothing,
Sleep-bound.
Just continue in your own time.
Inhale,
Exhale,
3.
After a while,
Even the numbers may fade,
But your breath continues on its own.
It's carrying you deeper,
Carrying you into sleep.
Now,
Your breath carries you effortlessly.
You no longer need to count.
You no longer need to try.
Your body knows how to rest.
So,
Just let your breath guide you now.
And with each exhale,
You are drifting further,
Like a leaf carried downstream.
No effort,
No direction needed,
Just drifting.
Your mind is growing quiet.
Your thoughts slip away.
And all that remains is stillness.
All that remains is sleep.
You are safe.
You are loved.
And you are free to let go.
3.
Exhale,
Release,
Drift.
Exhale,
Release,
Drift into deep rest,
Into dreams,
Into healing sleep.
Good night,
My friend,
And sleep deeply.
Namaste.
