Welcome to your evening decompression and breath work practice.
This is a 10-minute guided journey into rest as I invite you now to get yourself nice and comfortable,
To soften,
To release and just surrender to the night.
As you prepare to rest,
Allow this practice to guide you into deep relaxation,
Washing away the weight of the day,
Making space for stillness,
For peace.
Wherever you are,
Let the surface beneath you rise up to meet you,
Holding you,
Supporting you.
Feel your body soften just a little more,
There's nothing you need to do,
Nothing to fix or change,
Just this moment,
Just this breath.
Gently bring your awareness to the rhythm of your breath now,
No need to force or control,
Just observe.
Notice how the inhale arrives and how the exhale falls away.
Feel the air moving in and out,
Like waves kissing the shore,
And now shift your awareness to your surroundings.
Sense the temperature of the air against your skin,
Notice any sounds,
Any sense in the space around you,
Slowing the busy mind,
There's no rush,
Just presence,
Just being.
And if you haven't already,
Gently allow your eyes to close as we start to enter and decompress,
Softening the muscles of your face,
Your forehead,
Your jaw,
The tiny places and spaces that hold tension without you even realising.
Allow your breath to be the anchor,
The blanket to let them melt,
Inviting further softness,
Giving yourself permission to let go,
Softening,
Relaxing,
Sending this down to your arms,
To your fingertips,
Down to your chest,
Your stomach,
Sinking,
Softening,
Your hips,
Moving down to your thighs,
Your calves,
Your ankles,
Sinking deeper and deeper,
Softening and relaxing your feet,
Inviting further stillness.
As you bring your awareness back to your breath,
As I guide you through a simple breath work practice,
One where we send signals to the brain,
Creating safety to your nervous system,
Inviting in a deep sense of calm and warmth.
And if at any moment it feels like too much,
You can simply return to your natural breath,
Allowing ease to guide you.
Take a deep breath in and exhale fully.
At the bottom of the exhale,
Pause and hold here.
Four,
Three,
One.
Breathe in gently through the nose and exhale with ease.
Inhaling for four,
Three,
Two,
One,
And exhale completely for six,
Five,
Four,
Three,
Two,
One.
Holding here for four,
Three,
Two,
One.
Breathe in,
Filling up slowly.
With each round,
Feel your body sinking deeper into relaxation,
As if warm honey is being poured over you,
Dissolving any tension,
Any left.
Let go again and breathe in for four,
Three,
Two,
One,
And exhale fully.
Six,
Five,
Four,
One.
Holding here for four,
Three,
Two,
One.
Breathe in.
Feel yourself being cradled by the space beneath you.
There is nothing you need to hold on to.
The more you release,
The more you receive.
One more time with me now.
Inhaling,
Exhaling,
And hold for four,
Three,
Two,
One.
Breathe in.
Letting your breath soften now.
Returning to its innate,
Gentle,
Natural rhythm.
See if you can keep this in and out through the nose,
Staying connected.
So rest and digest the parasympathetic nervous system.
Feel the stillness,
The warmth,
Penetrating through every cell in your entire being.
The weight of your body melting away.
With each breath,
Feel yourself floating,
Supported,
Safe,
Wrapped in a cocoon of golden warmth.
This day is complete.
Whatever happened,
Whatever didn't,
It no longer matters.
This is your time to simply be.
Your breath is steady.
Your body is calm.
