Mindful Breathing with Music for Falling Asleep Session 2 Let's get ready for letting a feeling of calm and rest enter your body and mind once again.
Let's find that place of peaceful rest together now.
We invite you to get into a comfortable position,
Preferably lying down in bed.
This is your warm safe nest and a place that really feels good.
And it's your place.
There is no pressure at all 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 are put aside as you relax into the surface that is supporting your body.
For hearing the music,
You might want to readjust the volume again 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,
The right thing for you is right now.
Now you might want to do a spot check as to the comfort of your current position.
Adjust it when necessary.
And now,
Take a couple of luscious,
Deep breaths with me.
Breathe in and release the breath slowly.
And one more time.
Breathe in and let it go.
Now,
Place one or both hands in the middle of your abdomen,
About level with your pelvic bones,
If that feels comfortable.
Now breathe in through the nose.
And while doing so,
Push the muscles of your abdomen lightly against your hands,
Outwards and downwards.
And then blow the breath out through the mouth,
While pulling your abdomen in lightly under your hands.
And when the urge comes again,
Breathe in and repeat this process on your own a few times.
Give yourself the time you need,
Following your own rhythm and tempo.
Feel your abdomen under your hands and notice how your abdomen is becoming warmer with every in-breath and with every out-breath,
More and more relaxed.
Feel how you are giving yourself the gift of time and relaxation.
Slow and relaxed.
Let the breath stream through your body the way it feels best.
Now,
Breathe in slowly and while breathing out slowly,
Imagine for a moment that you are blowing the breath out into the upper right part of your body.
Imagine that the air is flowing into the right side of your torso,
Into your right shoulder,
Into your right upper arm,
Into your right elbow,
Into your right lower arm,
Into your right hand,
And into all of the fingers on your right hand.
The entire right side of your upper body is becoming warmer with every breath.
Now,
Bring your thoughts back to your abdomen and breathe in and out a couple of times.
Notice how every inhalation causes your abdomen to feel warmer and every exhalation to feel more and more relaxed.
Now,
Breathe in slowly and while breathing out slowly,
Imagine for a moment that you are blowing the breath out into the upper left part of your body.
Imagine that the air is flowing into the left side of your torso,
Into your left shoulder,
Into your left upper arm,
Into your left lower arm,
Into your left hand,
And into all of the fingers on your left hand.
The entire left side of your upper body is becoming warmer with every in-breath and more relaxed with every out-breath.
Now,
Bring your thoughts back to your abdomen and breathe in and out a couple of times,
While noticing how with every inhalation your abdomen is getting warmer and with every exhalation more and more relaxed.
Now,
Breathe in slowly and while breathing out slowly,
Imagine for a moment that you are blowing the breath out into the lower right part of your body.
Imagine that the air is flowing into the right side of your lower body,
Into your right thigh,
Into your right calf,
Into your right knee,
Into your right foot,
Into your right lower leg.
The entire right side of your body,
Including your toes,
Is becoming warmer with every breath.
Now,
Bring your thoughts back to your abdomen and breathe in and out a couple of times,
Noticing with every inhalation that your abdomen is getting warmer and with every exhalation more and more relaxed.
Now,
Bring your thoughts back to your abdomen and breathe in and out a couple of times,
While noticing how with every inhalation your abdomen is getting warmer and with every exhalation more and more relaxed.
Now,
Breathe in slowly and while breathing out slowly,
Imagine for a moment that you are blowing the breath out into the lower left part of your body.
Imagine that the air is flowing into the left side of your lower body,
Into your left thigh,
Into your left knee,
Into your left lower leg,
Into your left foot,
And into all of the toes on your left foot.
The entire left side of your lower body is becoming warmer with every inhalation and with every exhalation more and more relaxed.
Now,
Bring your thoughts back to your abdomen and breathe in and out a couple of times.
Notice how with every inhalation your abdomen is getting warmer and with every exhalation more and more relaxed.
Now,
Breathe in slowly and while breathing out slowly,
Imagine for a moment that you are blowing warm air into all of the appendages of your body,
Like the rays of the sun flowing from your abdomen.
Imagine that the warm air is flowing into your arms,
Hands,
And fingers,
And into your legs,
Feet,
And toes.
All appendages of your body are becoming warmer with every inhalation and with every exhalation more and more relaxed.
And let the breath flow in your own tempo and in your own rhythm.
Now,
You will hear some soothing music.
This is your program,
And you may want to either just breathe with the music you hear or let the words of the previous meditation linger while the music plays.
There is no right or wrong,
Only what you need right now.
You may also wish to adjust the volume to these needs and let the music just flow through your body.
