My name is Jenny and this is a short breathwork and meditation for the end of the day perfect for before sleep or when you're winding down or just if you need that little time to reflect to connect to your body,
Yourself and to take a pause I am so grateful for you being here find a comfortable seat and let's get started arriving in your seated position let your eyes draw down to a close let the shoulders soften,
The muscles in the face relax let the seat bones really earth into the ground underneath you let yourself be supported and letting all of the outside layers of the body begin to get a little softer perhaps the skin,
The muscles,
The tissue curiously just notice where can I melt?
Where can I let go?
And take a slow full deep breath in letting the belly soften,
Filling the belly,
The ribs,
The chest with breath and then slowly sigh out breathe in,
Fill the belly,
Ribs and the body with warmth,
With light,
With breath almost like an internal hug and then consciously let go and sigh out feel the body melt,
Feel yourself maybe even settle,
Soften a bit more breathe in what can you let go with your breath?
And last one,
Breathe in fill the body with warmth,
Almost like an internal cuddle with the breath and then slowly let it all go feeling every part of your sigh and then return back to your natural pace with your breath slow and steady but really being with your breath is one of the simplest ways of just arriving in the present moment just notice your inhale,
Where it can travel to,
The sensation of it and your exhale,
And the possibilities that has to soften and let your breath,
Almost like a wave of light,
Or a gentle wave rising and falling massage your body,
Bringing warmth to the spaces that need and bringing softness to the physical,
Energetic or emotional spaces that need that and perhaps specifically focusing on slowing down the exhale each inhale is light,
Is warm,
And each exhale is slow,
Steady and maybe each exhale,
If you want to go a little further you breathe out through the mouth,
Like you're blowing bubbles through a straw inhales are through the nose,
And they're soft,
They're warm exhales,
Slow,
Blowing bubbles through a straw no force,
Just curiously noticing how slow can you go and beginning to notice,
As we wind down from the day,
Stay with the breath how the rest of you is feeling how has the day treated you,
Is there anything you're carrying from the day that you want to let the breath give into the ground and if there is anything that you're carrying from the day,
Any tension or weight,
Or just any excess layers,
Busyness can you use your exhale to give them into the ground,
Even just 1% inhales creating space,
Exhales just slowly starting to shed giving yourself permission to take a bit of the weight off your shoulders anything important,
It will be there tomorrow for you and as you feel into the body,
And you take a moment to notice I invite you to notice,
What are you grateful for from the day could be one thing,
A singular highlight,
Or could be a little list what has today gifted you,
No matter how small take a moment to feel that gratitude in the body let it be there,
Even if it's just a tiny glimmer,
Or a big juicy sensation feel that,
From the smallest light to the biggest draft of sunshine what light has today brought you and are there any intentions you would like to set overnight your brain does so much as we sleep,
Processes the day,
The week so going to bed with an intention in mind,
Could be as simple as to rest could be asking for clarity on something,
Could be something you would like to invite in or let go of something you would like to understand further that can be a really powerful thing to land,
To mark in the sand before you go to bed what would you like to ask of the night,
Before you drop into it and just noting,
What is it we're inviting in this evening is there anything you want to let go of,
And that could just be a physical sensation could be something heavier,
You know and with me,
Take a big deep breath in,
Whatever you're breathing in,
Maybe feel it coming already take a pause,
Top up the inhale,
And then let it go with a sigh feel whatever you're letting go of go into the ground two more,
Breathe in,
Breathe into the belly,
Ribs,
Heart,
Pause top up the inhale,
And then slowly let it go,
Shedding,
Releasing,
And coming to the ground last two,
What are you inviting in,
What sankalpa seed are you planting,
Breathe it in fully hold at the top,
Breathe in again,
Make space for a little more and then clear and let go,
And give yourself permission to let go last time,
Breathe in,
Set the intention,
Pause top it up,
Make space and then let it go,
And feel your body,
Yourself soften into the ground taking your final few breaths,
Slow and steady and knowing that,
No matter where else the evening takes you,
You always have the power to come back to your breath to connect it to your body,
And to nourish that relationship in times of unrest,
Let your breath be an anchor know that you do not have to control all that's going on around you you just simply need to steady yourself,
And the storms will pass and move around you I wish you a beautiful rest,
And thank you so much for joining I will see you on the mat very soon if you wish to stay practicing with me,
You can find me at breathbodysoul.
Co.
Uk or on instagram at movementwithjenny,
I love to hear how you find practices and I am so grateful for you tuning into this one thank you,
And goodnight
