Welcome to Settling the Breath Before Sleep.
When you feel ready,
Lie down in a comfortable position.
You may be in bed or resting on the floor with perhaps a cushion under your head for support.
Allow your arms to rest somewhere easy.
Let your legs feel supported.
Allow the body to become still.
You may choose to close the eyes if this feels comfortable for you today.
Take a moment to notice how you feel right now.
There's no need to change anything yet.
Simply observe.
And take your attention to your breathing.
Notice where you feel the breath most clearly.
Perhaps the chest,
The ribs,
The abdomen,
Or even somewhere else.
Allow the breath to flow naturally for a few moments.
In a moment,
We're going to begin to gently guide the breath so that the exhale becomes slightly longer than the inhale.
So when you feel ready,
If you can,
Inhale quietly through the nose.
Exhale slowly through the nose.
Breath comfortable.
No strain.
If it helps,
Imagine the exhale taking just a little more time.
Maybe inhaling,
Counting 1,
2,
3,
4.
Exhaling,
1,
2,
3,
4,
5.
Keep the breath comfortable.
Adjust the count as you need to to suit your own breath today.
Allow the inhale to happen easily.
Allow the exhale to lengthen naturally.
Repeat in time with your own breath.
With each exhale,
Allow the weight of the body to settle a little more into the support beneath you.
Inhaling quietly.
Exhaling slowly.
If the mind wanders,
Simply draw it back to the breath.
Inhaling for 4,
Exhaling for 5.
With each exhale,
Allow the face to soften,
The jaw to unclench,
The eyes to rest back into the darkness of their sockets.
Continue for a few more breaths.
Exhaling slightly longer than inhale,
But always comfortable.
And then let go of the counting when you feel ready and allow the breath to return to its natural pace.
Notice any small changes.
Maybe a little more heaviness in the body.
Maybe perhaps a little less effort in the mind.
Rest here for a few moments.
Allow sleep to come when it comes.
