Mindful Breathing with Music,
Or MBM,
For Falling Asleep,
Session 1 During this seven-session course,
We're going to be giving ourselves the gift of deep abdominal breathing,
Resulting over time with greater rest and relaxation.
This is the way of breathing that is most related to a relaxed body and brain.
The mind may become relaxed and less judgmental,
Less critical of yourself and others.
Abdominal breathing is one of the few bodily functions in this area that you can become aware of and consciously improve to fit your relaxation and concentration needs.
With time and practice,
This way of breathing can begin to form new,
More relaxation-inducing patterns,
Slowing the heart rate and breathing patterns,
Calming the surface of the skin,
And relaxing muscles of the body.
All of these changes may then promote falling into a healthy,
Deep sleep.
Don't worry if you don't fall asleep immediately.
Preparing your body and mind with this exercise will help prepare you.
Slowing your breath will also help keep your heart rate slow,
Making way for a feeling of calm and acceptance of your body,
Yourself.
So let's find that place of peaceful rest together now.
First,
We will listen to a meditative narrative and then we will hear some relaxing music.
We invite you now to get into a comfortable position,
Preferably lying down in bed.
This is your warm,
Safe nest and a place that feels really good and yours.
There is no pressure to fall asleep.
This is an exercise just for you and for guidance in helping you find peaceful rest.
The day's worries and cares will be put aside as you relax into the surface that is supporting your body.
For hearing the music,
You might wish to readjust the volume so that you have the level of loudness that most suits your needs at this moment.
While listening to the music,
You might wish to repeat the narrative or parts of it in your mind or just focus on the music.
However is the right thing for you right now.
So now,
You might want to do a spot check as to the comfort of your current position.
Adjust it when necessary.
This is the place and position you're going to feel most comfortable.
Make sure that your spine is straight but not stiff.
Take a couple big deep breaths now with me.
And now settle in.
Now,
If you feel comfortable doing so,
Place both hands in the middle of your abdomen,
About level with your pelvic bones.
Now breathe in through the nose.
And while doing this,
Push the muscles of your abdomen lightly against your hands.
Outwards and downwards.
And now blow the air out through the mouth slowly while pulling your abdomen in lightly under your hands.
And repeat this process on your own a few times.
Now,
Let go of the structured breathing.
Take a couple deep breaths.
And then after that,
Breathe normally while in this relaxed state.
Give yourself the time you need following your own rhythm.
Feel your abdomen under your hands.
And notice how your abdomen is becoming warmer with every in-breath and with every out-breath more relaxed.
Breathe in your own tempo.
And continue breathing in and out.
Keep going and feel how your abdomen is getting warmer with every in-breath and with every out-breath more relaxed.
Next,
We're going to continue to breathe in your own tempo and rhythm.
Imagine the air filling your whole being during inhalation.
And during the exhalation,
When releasing the breath,
Experiencing a wonderful sense of release and relaxation.
Breathe in.
And release it.
And let the music stream through your whole being.
And continue to breathe to the music as long as it feels good.
You can stop the breathing exercise any time you want.
This is your program.
Let the breath flow to the music.
