My name is Jenny and this is a breath work and meditation for a little rest,
A little relaxation and reflection on your day.
Perfect for just before bed,
Just to wind down and really land your day however it has been.
Thank you so much for being here.
I invite you to find a comfortable position,
Sitting or lying,
Bring the eyes down to a close.
So first of all,
With the eyes gently closed,
I invite you to allow your gaze to gently soften between the eyebrows,
The seat of your mind.
I invite you to maybe soften your jaw and your shoulders and any other parts of the body that right now just need a little softness.
And allowing your body to really soften into stillness.
Start to notice just your breath.
Nothing big we need to do,
No force or fixing,
Just tuning into just your breath,
Every part of it.
And as you land,
As you notice the simple but really powerful action of your inhale and your exhale,
Just giving yourself permission to land into your body.
Just really let your body be here,
Feel the ground.
And without judgement or trying to change,
Just notice what's there.
Just notice,
Listen,
Just to how your body is feeling.
Noticing any spaces that maybe feel like they need breathing into a little or any strong sensations that are shining out and really tuning into,
Even like tingles in the skin or the beat of your heart.
Just here,
Present with your body,
However it is at the end of today.
And without trying to change or force,
Just allowing yourself to tune into how you're feeling as well.
At the end of today with whatever's been,
Whatever's passed.
Just what's here now,
What's landing as the day comes to a close.
Just take a few moments to breathe with that.
Let it settle.
Let it move and let it land.
And really acknowledging all of that,
All of the parts of you that are here at the end of today.
Let's just take a gentle but full breath into every inch of your body.
Gently hold the breath.
Top it up with a gentle sniff.
And just like you're letting go of the day a little,
Let it go with a sigh.
Take a breath in,
A little warmth.
Gently hold,
Just present,
Relaxed.
Take a second inhale.
I am listening.
And just letting the body melt,
Let it go.
Take a breath in and let that warm the body.
Gently hold,
Just feel that warmth.
Top it up with a sniff,
Light it up a little further.
And just saying to the body,
It's okay,
You can rest.
Let it go,
Relax the jaw.
Just coming back into your breath,
Just as it is.
I invite you to take a gentle breath in for 4,
3,
2.
Gently stop,
4,
3,
2.
Slowly out for 8,
8,
7,
6,
5,
4,
3,
2.
And again in for 4,
3,
It's light.
And hold.
I'm relaxed.
Out for 8,
Body melting,
6.
For 3,
2,
1.
Inhale for 4,
3,
Soft.
Gently out for 8.
For 5,
4,
3,
2.
And keep going.
You count.
In for 4.
Suspending for 4.
Finding a pace that works for you,
That really allows you to find a little dance with the breath maybe.
Just noticing if this light,
Slow round of breath can invite a little softness or relaxation or space.
Last couple of rounds,
You got this.
And then when it feels good to,
Just coming back to an easy,
Regular breath and see over the next minute if you can play with your breath.
Maybe finding this really gentle,
Almost wave-like motion with the breath that can really massage your body,
Your brain into a deeper state of safety,
Of rest.
Just like your inhale and exhale are really gently rocking you into a deeper state.
And over the last few moments,
Just maybe seeing how lightly you can breathe in,
And how slowly you can breathe out,
How much you can just let go.
And then from this space,
This space that you have created,
That you are in,
Just take a few breaths and see if you can really let the day just land.
See if anything that's weighty or not needed for sleep tonight can just breathe out into the ground.
It will be there tomorrow if you need it.
Perhaps just trusting that for now,
We can let it go.
We can take that,
That bit of weight off,
And allowing any weight just to drop off a little,
With that sense of trust.
I can,
I can put this down.
Take a moment and perhaps notice something that you're proud of from today.
Just feel that,
Let it land in the body.
What am I proud of?
What am I grateful for?
What,
What beauty or lessons,
Or even the smallest little glimmer has been in my day?
Take a few moments to really sit with those,
And just let them land,
Let them settle.
Really feel them,
If they feel good.
And is there anything that I want to learn from today?
Or are there any questions,
Maybe that I just want to note,
Do I need to answer them?
And is there an intention that I want to set for my sleep?
Is there anything that you want to set,
Just land in the brain before you rest?
And then letting all of that settle,
Maybe with a gentle smile.
Let's take a full breath in,
Just rounding off the day.
Gently hold,
Top it up with a sniff,
And just letting it all go.
You can stay here longer,
I am wishing you a beautiful night's rest,
And remember that every day is an opportunity.
However your day has been today,
Let's see if we can embrace the magic of tomorrow.
Thank you so much for being here.
