Hello and welcome to this breathing session with me.
I'm Jackie and I'm going to guide you into some restful sleep.
So take a moment to settle your body into whatever position is most comfortable for you.
So maybe lying down,
Maybe some cushions and blankets.
Allowing your arms and legs to come to rest.
Your head to align with your spine.
Maybe bringing your knees up so you can ground your feet and support your lower back,
If that's comfortable for you.
Taking time to make these last minute adjustments to settle our body into position.
And let's softly span our body from head to toe.
Noticing any tightness,
Any tension,
Any discomfort that might be showing up.
Is there anything that you can let go of?
It might be tightness and tension.
It might be something buzzing around your mind.
It might be an argument you had with someone.
It might be expectations,
Decisions,
Judgments.
Allow those things to drift away.
Maybe floating away,
Like smoke in the air.
Softening our face,
The forehead,
The jaw.
Softening the eyes,
Maybe closing them if that's comfortable.
And allowing our body to come to rest.
Your day is done.
This time is yours.
You're allowed to rest.
Gently,
Softly,
Bringing our attention to our breath.
Noticing anything that shows up.
Watching an inhale,
Followed by an exhale.
In your own pace,
At your own time.
Allowing your body,
Allowing your breath,
To just be.
No need to do,
Just to be.
So let's allow ourselves,
Bring our focus a little lower.
If it helps to put a hand onto your belly,
Or maybe to feel a duvet or a cushion gently resting on it.
And allow your breath to soften,
Deepen,
Gently,
At your own pace.
Allowing it as much time as it needs.
And with every exhale,
Allowing ourselves to let go.
To let go of anything that happened during our day.
Anything that's causing us worry,
Any emotions that are feeling heavy.
Allow yourself to feel them,
And let them go.
Any shoulds,
Any judgments,
Any expectations,
Any fears,
Breathing them out.
And with each breath,
Allowing our body to soften,
Just a little more.
Softening into that relaxation.
Maybe you find your belly,
The muscles around there,
Softening.
Maybe you feel your whole body softening.
And with every breath you take,
Giving yourself permission to let go.
Allowing the breath to deepen,
Allowing the breath to slow,
Allowing the breath to soften,
As and when it's ready to.
Softly,
Gently,
Breathing.
And feeling yourself both light,
And heavy.
Floating,
And heavy,
As you sink into your surface.
Feeling supported by your breath,
Your body,
Your environment around you.
With every breath,
Becoming a little more at peace.
Gently,
Guiding yourself into stillness,
Into relaxation.
And towards that sleep,
That rest,
That healing,
And allowing every cell to rejuvenate,
To renew.
So we're going to count our breaths.
So starting with 25,
We're going to count down our breaths.
We're not counting the length,
We're counting the number.
So allow your breaths to be at whatever speed feels right.
So whenever you're ready,
Breathing in,
25,
And breathing out,
25.
Breathing in,
24,
And breathing out,
24.
And continuing this count at your own pace.
You're in control.
Allowing this to hold your focus,
To gently,
Softly,
Drop a little deeper.
And if you find your attention wandering,
Maybe you've lost count.
This is very normal.
Gently,
Kindly,
With compassion,
Coming back to 25,
And beginning that count.
And if you do find this difficult,
That's very normal.
It becomes easier with time.
And with practice.
Softly breathing,
Counting our way down.
With every inhale,
Breathing in peace,
Breathing out release.
Breathing in joy.
Breathing out stress.
Breathing in calm.
And breathing out anything that's bothering you.
Anything that doesn't serve you.
Feeding ourself only the good stuff.
And continuing this count.
And if you do find yourself getting all the way down to zero,
Allowing yourself to sit in that stillness.
To feel that softness,
That calm.
Feeling supported by our breath.
And feeling maybe like we're drifting,
Floating.
Allowing yourself to drift.
To soften into that relaxation.
So let's let go of the count.
And come into that gentle stillness.
That softness.
That pace of calm.
That we've created for ourselves.
Feeling the softness of our body.
The stillness of our mind.
The support of our surface.
The calm of our environment.
Being thankful.
For our body.
Supporting us.
Always doing its best.
For your strength.
For your patience.
For giving yourself this time,
This space.
I am healing.
I am softening.
I am strong.
I am calm.
I am kind.
Relaxing into the stillness.
Maybe you're feeling a little bit tired.
Reimagining yourself under the stars.
A beautiful,
Unimaginable expanse.
And yet,
Feeling so supported by that beauty.
Twinkling above you.
Beautiful.
Mysterious.
And as we return to our breath,
That constant inside you.
Bringing ourselves to this moment.
In this moment.
In this moment.
I feel calm.
In this moment.
I feel relaxed.
In this moment.
I feel safe.
And maybe with that visualization of the stars,
The sky,
That expanse of beauty.
Allowing yourself to let go.
And to drift softly off the surface of your being.
To sleep.
Good night.
Sleep well.
