Bedtime Breathwork #2 : 15 Minutes

Come and join me for some breathwork to ground, center, and settle the nervous system ready for bed.

Flow Breath, Physiological Sighs, Nadi Shodana & Intention Setting to round off the day, and check in with the body & brain ready for a restful night of sleep!

The perfect nighttime routine - two versions of this are available, 17 minutes (this one), and 13 minutes.

Transcript

My name is Jenny and this is a breathwork practice for bedtime.

This is a chance to drop in,

Let go of the day and take a few moments for yourself to ground the body and get ready for sleep.

Thank you so much for being here.

Find a comfortable seat and let's go.

By bringing your eyes softly closed,

Relaxing the shoulders,

Relaxing the jaws,

Loosening any tension from the day that's held there.

Relaxing the eyebrows and letting your gaze with the eyes closed,

Just gently drop between your eyebrows.

Take a gentle breath in through the nose.

Relax the jaw and let it go with a gentle sigh.

Breathe in gently,

Fully through the nose,

Warming the body and let it go with a gentle sigh,

Body relaxes.

Take a few moments to drop into your breath naturally as it falls,

And let it go with a gentle sigh.

Tuning all of your attention into your inhale,

Exhale and just noticing how that feels.

Noticing how your body feels as you sit here or lie here,

And noticing at the end of the day how you are feeling.

What sensations are there?

What energy?

What emotion?

How am I feeling right here,

Right now as the day closes?

And then turning your attention back on your breath.

Try and let your breath start to flow in and out,

A little like water.

There's no big inhales,

There's no pushed exhales,

It's just breath gently comes in.

Natural weeples at the top,

And then like a waterfall,

It's just no stress,

No push,

No pressure.

If the breath's quite fast today,

That's okay.

But can I let my breath just flow?

No push,

No strain.

And now let's start to play with the breath to access a little more of a restful state.

We'll do this for a few minutes and please work at your individual pace.

Letting the breath come in like water through the nose if you can,

Breathe in for four,

Three,

Two,

Let it fall out for eight,

Seven,

Six,

Five,

Four.

And keep going in for four,

And out for eight,

In for four.

Mental effort is okay here,

About six out of ten.

If it feels easy,

Slow the pace.

If it's feeling a little stressful,

Just speed it up a little,

Maybe in for three,

Out for six.

Just lightly in,

Controlled and easy out.

Let's go for one and a half more minutes.

And maybe as you breathe in,

It's like warmth,

Light coming into the body.

And with every soft breath out for eight,

It's just coaxing,

Easing the body into a deeper state of relaxation.

If you lose it,

Don't stress,

Smile,

Come back.

Last few cycles here,

In for four,

Body relaxes,

Out for eight.

And then just returning back to just a passive,

Regular,

Easy breath.

If you can,

With the jaw relaxed,

It's in and out through the nose,

But if that feels a little tense or stressful today,

It's never a worry,

You just breathe as you are.

I'm here as I am,

And that's okay.

Keeping the shoulders as relaxed as you can,

Take a breath in through the nose,

Feel the ribcage expand out.

Gently suspend the breath.

Using the ribs,

Not the shoulders,

Top it up with a little sniff.

Relax the jaw,

The eyebrows,

Let it go with a sigh.

Let's take a few more gentle breath in,

Belly expands,

Ribs expand,

Gently hold.

Use the ribcage,

Top it up with a sniff.

And let it go with a sigh,

Breath pours out of the body.

Last two,

Breath in like light,

Warmth expanding into the body,

Gently hold,

There's no stress.

Top it up with a sniff,

And let it go with a sigh.

Last one,

Breath in,

Belly,

Ribs,

Gently hold.

If you feel comfortable,

Let's hold a little longer.

If it feels a little uncomfortable,

Try the thought,

This is just carbon dioxide,

It's okay.

Take a little sniff,

And let it go with a sigh,

Just letting go of the day,

I am here.

Easy,

Relaxed couple of breaths,

And I'm here in my body.

I'm here with whatever sensation there is.

I'm just landing it all,

Whatever it is,

It's okay.

And then let's take one final practice together.

Let's work with choice.

If you're a little congested,

Or breathing through the nose feels a little too challenging today,

Just breathe in and out through the mouth,

Really softly and slowly.

Gentle on the inhale,

Pursed lips,

Slow on the exhale,

That's your practice.

If you feel good to breathe through the nose,

I invite you to take your right hand,

Place your third and second finger just in between the eyebrows,

See to the mind,

Third eye.

Cover up your right nostril with your right thumb,

The left nostril is free,

And take a breath in gently through the left nostril.

Cover the left nostril with the fourth finger,

Release the thumb,

Breathe out through the right.

Breathe in through the right nostril,

Cover with the thumb out through the left.

As gently and as slow as you can,

Without stress.

A little discomfort is okay.

Again,

Maybe try and see discomfort as it's just carbon dioxide rising,

It's okay,

I'm safe.

But this is as gently or as slowly as you'd like.

Just in through one.

And if the right arm gets tired,

Do support the elbow with the left hand.

If you're feeling good,

You could add a little pause at the bottom of the breath,

Just a choice.

Balance into my body,

Balance into my brain,

And balance into my sleep.

Release the hands after your next exhale through the right nostril.

And as you breathe here,

In your body,

In yourself,

Exactly as you are.

Perhaps feeling a little more grounded than 10 minutes ago,

But always knowing it's okay if not.

I'm still just showing up.

I invite you to take a moment to reflect on the day before we close it.

I invite you to draw into your mind one,

Two,

Or three things that you're really grateful for today.

However small,

However big,

Take a moment to think back,

Find the things and feel them in the body.

Maybe even letting a little smile come to the face or letting that sensation run through the chest and the limbs.

Okay,

No matter how small,

If I look back,

What have I done that has showed up for myself,

Showed up for someone else?

Is there anything I want to learn from?

Let go.

It's okay to stumble,

It's okay to want to change,

It's practice,

It's lessons.

Is there anything I want to shift coming into tomorrow?

What is your intention for sleep?

And what is your intention for tomorrow?

How do I want to step into the evening?

And how do I want to show up tomorrow?

Planting that seed now.

Take a breath in,

Gently suspend it,

Thanking yourself for being here,

And let it go with a sigh.

But thank you so much for showing up to practice.

Every time you check in,

It is making the choice to go,

Yeah,

I matter.

So I am utterly grateful.

I applaud you,

I acknowledge you,

And I wish you a beautiful night's sleep.

Reviews

Thank you for the relaxing meditation! Felt softer and prepared for sleep 😌

You have a really impressive voice. The sort of voice that works for so many things at so many levels it deserves to have a story written for it. Soothing, charming, pleasing, warm.
You have this thing, difficult to create, difficult to record, that is a presence, almost fooling the brain into thinking: "she's here".
I very much like your sleep meditations. Since I'm oriented towards deeper, challenging breath work, if ever you decide to create a Win Hof styled breath meditation I think it would be great.
Finally, with all the polemics it entails, have you considered recording your voice for AI usage? There's 11 Labs but there's a better, "keep everything under control" website. I don't remember it right now but I can do a search later if you're interested.
Many thanks for the warmth.

That was very calming and peaceful. Coming back to this one again. Thank you 🙏 🙇