Welcome.
In this practice we'll use a simple breath and movement practice to create a nightly wind-down routine.
So when you feel ready,
Lie down comfortably.
If it's possible,
Have the legs extended.
If you need to pop something under the knees,
A cushion or a pillow,
By all means do so.
Have the arms a little way away from the body,
Palms facing upwards if it's comfortable.
If it's not possible,
The eyes can be softly closed.
Allow the body to settle and to become still.
We will now follow a simple structure that can be repeated each night if you wish.
We'll begin by noticing the natural breath.
There's no need to change anything yet.
Simply observe the coming and going of the breath.
If it's comfortable,
You could explore breathing in and out through the nose,
But don't force it.
In a moment,
We're going to try gently lengthening the exhale.
So,
Working in time with your own breath,
Try inhaling for four and exhaling for six.
Inhaling for four when you're ready.
Exhaling for six when you're ready.
Continue this pattern for a few more breaths.
We're now going to explore introducing a small movement of the feet to work alongside the breath.
So,
As you inhale,
Gently point the feet away.
As you exhale,
Allow the feet to return to their start position.
Small movement,
Slow pace.
Inhaling,
Feet moving slightly.
Exhaling,
Feet returning.
Continue this movement for several more breaths.
Complete the movements after your next exhale.
Allow the body to return to stillness.
Keep the focus on the breath.
Gradually allow the exhale to become smooth and quiet.
Inhaling naturally.
Exhaling slowly.
With each exhale,
Feel the body become a little heavier,
The face a little softer.
Allow the breath to return to normal.
Remain here for as long as you wish.
