Welcome,
Dear friend.
I'm so glad you've chosen to join me tonight.
In this moment,
We will explore a calming breath technique designed to help you relax and prepare for a restful night's sleep.
As we journey together,
Allow yourself to let go of the day's worries and embrace the tranquility of the night.
Let's begin by finding a comfortable position.
You can lie down on your back with your arms gently resting at your sides or on your belly.
Whatever feels best for you right now.
Allow your body to settle into the surface beneath you,
Feeling fully supported.
Now,
Let's take a few deep breaths together.
Inhale slowly through your nose,
Filling your lungs with air.
Hold it gently for a moment and exhale softly through your mouth,
Releasing any tension from your day.
Let's repeat that.
Breathe in deeply.
Hold and let it flow out.
One more time.
Inhale fully,
Hold and exhale completely.
As you breathe,
Notice how your body begins to relax with each exhale.
Allow yourself to let go of any distractions or worries from the day.
This is your time to unwind and connect with the calming power of your breath.
Now,
I invite you to try the 4-7-8 breathing technique,
Which is known for its calming effects and ability to promote better sleep.
This technique helps activate your parasympathetic nervous system,
The part of your nervous system that calms you down.
Let's begin.
Inhale quietly through your nose for a count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth,
Making a whooshing sound for a count of eight.
Now repeat this cycle two more times at your own pace.
Remember,
If at any point you feel lightheaded or uncomfortable,
Feel free to adjust the counts or simply return to natural breathing.
The goal here is to cultivate relaxation and calmness.
With each cycle of breath,
Imagine inhaling peace and tranquility while exhaling any stress or tension from your body.
Picture each exhale as a gentle wave washing away any remnants of the day.
Now that we've practiced this calming breath technique,
Let's take a moment to focus on how our bodies feel.
Notice any areas that may still hold tension,
Perhaps in your shoulders,
Neck or jaw.
With each breath out,
Consciously release that tension,
Allowing it to melt away like snow under the warm sun.
As we prepare to conclude our practice tonight,
Take one last deep breath in through your nose.
Hold it gently and exhale slowly through your mouth.
Allow all feelings of relaxation and calmness to settle within you like soft feathers resting on a pillow.
When you're ready,
Begin to wiggle your fingers and toes gently as if waking from a restful sleep.
Slowly open your eyes if they were closed or simply allow yourself to drift into sleep if that feels right for you.
Thank you for sharing this calming breath technique with me tonight.
May this sense of relaxation carry you into a peaceful night's sleep filled with sweet dreams.
Remember that at any moment,
You can return to this practice whenever you need comfort and calm.
Until next time,
Be gentle with yourself and embrace the tranquility of the night.
