Welcome.
Tonight,
I'm taking you into a state of relaxation that will help you drift off into a deep,
Restful sleep.
Let's get comfortable.
Lie on your back,
Covered or uncovered,
Whatever feels best for you.
Let your feet fall apart from each other and let your arms rest at your sides,
Palms up.
Close your eyes and let your lips gently part.
Shift your sacrum if you need to so that your lower back feels open and at rest.
So we're going to do a breathing exercise that's well-known to promote sleep.
I'll describe it first and then we'll do it together.
You're going to inhale through your nose first for a count of four.
Then you'll hold your breath for a count of seven.
Then finally,
You'll breathe out powerfully for a count of eight.
You might make a whooshing sound in your throat,
Something like,
Whew!
Then we'll start the cycle again.
There will be four cycles in all.
Okay,
So let's prepare by emptying out our lungs with an out-breath.
Whew!
And let's begin.
Inhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And inhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And inhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And inhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now,
Just let your breath go.
Let it carry on at its own natural pace.
Dwell deeply in your body,
So deep,
So drifting.
You're in the place where sleep's embrace lies,
Nothing to do but just swim with it.
Just invite sleep in,
Breathe deep,
And have a good,
Restful night's sleep.
