Welcome to this practice where we'll lengthen the exhale to help us release the day.
So when you feel ready,
Lie down comfortably.
Allow the body to be supported and close the eyes if that feels comfortable for you today.
Take a moment here to notice any areas that still feel active from the day.
Perhaps the jaw,
The shoulders,
The abdomen.
You don't need to fix anything.
Just simply take a moment to notice and then begin to observe your natural breath.
You don't need to change anything yet.
Just notice the coming and going of the breath.
We're then going to start to work a little more with the breath so that the exhale becomes a little longer than the inhale.
So when you feel ready,
Inhale gently through the nose for a count of three.
Exhaling through the nose for a count of four.
Inhaling three,
Exhaling four.
Keep the breath easy and if at any point the count feels too long feel free to reduce it slightly.
The aim throughout is comfort,
Not effort.
With each exhale imagine releasing the activity of the day.
There's no need to review it or focus on it.
Just allow the nervous system to reduce its level of activity.
Continue focusing on the breath.
Inhaling three,
Exhaling four.
With each exhale feel the shoulders become a little heavier.
Allow the tongue to soften.
Let the abdomen move freely.
Exhale is smooth and unhurried.
If thoughts appear,
Let them pass in the background.
Return your attention to the counting.
Inhaling three,
Exhaling four.
Continue for several more rounds.
Let the rhythm become familiar.
Predictable.
Simple.
Then allow the counting to fade.
Allow the breath to be completely free.
Notice whether the body begins to feel a little quieter.
You can remain resting here for as long as you wish.
