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.
Start by bringing your eyes softly closed,
Relaxing the shoulders,
Relaxing the jaw,
Just 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,
Just 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,
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 4,
3,
2,
Let it fall out for 8,
7,
6,
5,
4,
And keep going in for 4 and out for 8,
In for 4,
Little effort is okay here,
About 6 out of 10.
If it feels easy,
Slow the pace,
If it's feeling a little stressful,
Just speed it up a little,
Maybe in for 3,
Out for 6,
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 8,
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 4,
The body relaxes,
Out for 8,
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 breaths 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 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,
And what are you proud of from today,
Okay,
No matter how small,
If I look back,
What have I done that has showed up for myself,
Showed up for someone else,
Take a moment,
Find that and acknowledge that,
Is there anything I want to learn from,
Let go of from today,
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,
And finally,
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,
So planting that seed now,
Take a breath in,
Gently suspend it,
Thanking yourself for being here,
And let it go with a sigh,
Yeah,
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.
