Together,
Let's exhale the day.
I want you to find a comfortable lying down posture.
And just Allow your body to feel heavy.
Take up space.
Close down your eyes.
And arrive in this moment.
Relax all the tiny muscles in your back.
Ball into your own pace of breathing.
And take a moment to just scan your entire body.
Really arrive in this moment.
Starting at the crown of the head.
Forehead.
Around the eye.
The jaw.
Down into the neck.
And the shoulders.
Feel the arms fall heavy.
Your wrist,
Hand.
Angers.
Scanning all the way back into the chest.
Bring in your awareness.
To your torso.
Allowing the belly to soften.
The shoulders to relax.
Finding your way down to the hips.
Thighs and glutes.
Your knees.
All the way down to the ankles.
Circling around the feet and feeling each toe.
Sweeping this awareness up and down the body,
Maybe a couple times from your feet.
Up the body to the crown of your head.
And back down again.
And then all these little tiny muscles.
And cells.
Layers of you.
Start to relax.
And whatever today was filled with,
Whether it was high highs or low lows or maybe a mix of both or somewhere in between.
Let's begin to exhale the day.
To detach.
And just focus on gratitude.
On your next big inhale in,
I want you to inhale your shoulders up to your ears.
Really feel all this power,
All this might.
Inhale the shoulders up.
And exhale the shoulders down.
Inhale the shoulders up.
And exhale the shoulders back down.
This next inhale dedicated to nothing but gratitude.
Inhaling in,
Feeling the breath in your body.
And exhaling out any distractions,
Any overload.
Any overthinking.
We'll try some fractional breathing.
This looks like just inhaling into three parts of the body.
And then having one single exhale.
We'll do a couple rounds.
I want you to really,
Really intentionally fill your entire body up.
With love.
With nothing but pure love.
So exhale everything out first,
Make some space to receive.
Inhale for what feels like one third of your belly,
Maybe your hands on your belly.
Two-thirds of your belly fill up.
All the way to the very top.
Hold it.
As if you're blowing through a straw,
I want you to just deflate completely.
We'll do that a couple more times.
Inhale for one third of the belly.
2 thirds.
All the way to the top of the breath,
Brimming with fresh new energy.
Feel yourself exhale the day through lightly pursed lips.
You don't have to go to bed with any heaviness.
One more time,
One third.
Two-thirds.
Big breath into the top.
Release,
Let go.
And come back into your neutral,
Natural breath.
Maybe there's a new awareness of your breath that you have now versus when we first started.
Just check in,
Notice,
Witness.
Maybe you feel the rise and fall of your belly a little bit more.
And we'll do one round.
Of four,
Seven,
Eight breaths to close out the day,
To close out this practice.
A great technique to continue whenever you feel you can't sleep or the mind tends to be restless.
This looks like four seconds of inhaling,
Seven seconds of holding at the top.
And eight seconds of exhaling.
Let's try it together.
Through the nose,
Inhale in for one.
Too.
3.
Four,
Hold one.
4.
Five,
Six,
Seven,
Release,
Eight.
7,
6,
5,
4,
3,
2,
1 Find your own breath.
Check in with your body.
And move into tonight's rest.
With a heart full of optimism.
Of faith.
Of trust.
You can release today's worries.
You can release.
Any overload.
And you're ready to close out this practice and give some thanks to your body,
To the breath.
Big,
Full inhale.
Find you as you reach the arms up overhead and stretch it tall.
And exhale the arms and palms down to the heart center,
Palms touching,
Prayer hands.
And maybe just saying thank you out loud.
Fluttering your eyes open,
Coming back into this space.
Thank you so much,
As always,
For breathing with me.
Until next time.
