You deserve good quality rest and this practice is going to help you get back to that rest.
Maybe you've woken up from your sleep and you just can't go back and your mind is racing.
Let's take a few minutes to create this space from the wandering thoughts and come back into the body and create this environment from within through the breath so we can return to that restful state.
Take a moment to tune in to where you are now.
Maybe you need to find some adjustment in your positioning to get a little bit more comfortable.
Find the space that allows you to feel your body against the pillow,
Against the blanket,
Wherever you are.
Finding your body connected to the source of grounded energy beneath you.
Tapping into where you can bring a little bit more relaxation,
Whether it's in the jaw,
The shoulders,
The neck,
The belly.
Take one or two clearing breaths in through the nose,
Out through the mouth,
And just let that go.
Now as we go through the practice today,
The mind may wander,
But just try to keep bringing it back to the presence of the breath.
For the practice,
I'm going to introduce a three-part breath,
Two in through the nose,
One out through the nose.
As you bring the breath in,
You're going to make it as gentle and easy as possible,
Taking a full deep breath in through the nose.
As you get to that top of the breath,
You're going to pause and sip a little bit more at the top,
Just a little bit to create some more expansion in the belly and the ribcage,
And release that exhale through the nose,
Almost feeling that breath against the back of your throat.
I invite you to keep playing around with this cycle before we get into the guided practice.
Finding that gentle inhale through the nose,
Pause at the top,
Sip a little bit more through the nose,
And gently exhale through the nose.
Almost making each inhale and each exhale indistinguishable from the pause of the breath.
Try to make it as seamless as possible,
As gentle as possible.
Now,
When you're ready,
Let's bring this breath for a continual flow.
Finding the speed,
Finding the depth that you need in this moment,
And knowing that you can adjust at any time.
Taking those deep,
Slow inhales,
Make this as slow and relaxing as you intend the body to feel as it drifts into this restful state.
That's it,
Finding your pace,
Inhale gently,
Pause,
Sip a little bit more,
Pause and exhale gently through the nose.
Can you elongate that exhale,
Make it slow,
Controlled?
Perhaps you want to bring in a mental reminder to anchor your body.
My body knows how to rest and it can do so now.
Taking one final cycle of this breath in through the nose,
Gently pause at the top,
Sip and gentle exhale.
Knowing that you can continue this for as long as you'd like until you find yourself in that restful state,
Ready to drift back into sleep.
