Hello,
Good evening and welcome to this gentle breath work to help you release the day and prepare for sleep,
Prepare for rest.
So get nice and cozy.
Laying flat on your back if that's comfortable for you.
Letting your hands rest gently on your sides,
Or maybe even putting one hand over your chest and one hand over your belly.
Taking a minute to just settle here.
Feeling the natural rise and fall of your breath.
Noticing what thoughts may be coming in.
Letting each exhale release those thoughts as they come by.
Letting the day wash away with each exhale.
And now you can draw in a bit longer breath in through your nose.
And exhale out your mouth like you're blowing out of a straw.
Good,
Inhale again through the nose.
And exhale like you're blowing out of a straw,
Nice and long.
And once again,
Inhale.
And exhale.
And keep this flow going,
Letting the inhales through the nose.
You may be a count of three to five.
And the exhales being a count of somewhere between five to 10.
Wanting the exhales to be longer than the inhales.
Keep this flow going.
Noticing what can soften on the exhales.
Letting yourself release.
This breathwork is deeply grounding for our nervous systems.
And helps remind our body that it's now time to sleep.
It's now time to relax and to let go.
Continue with your breath flow.
You're doing a great job.
Remembering it's normal for the thoughts to be coming and going.
The goal isn't to let the thoughts be gone or not have any,
But simply to notice them as they go past.
Remember to be kind to yourself.
And compassionate.
You know,
When your mind does wander and you do follow it like we all do,
It's okay.
It's normal.
Now you know this though.
Oh!
I felt that thought let me come back to my breath with a gentle smile.
Giving yourself the grace and compassion that you would give a dear friend.
Take one more or maybe two more full rounds of the breath,
Inhaling through the nose,
And exhaling out the mouth,
Blowing into that straw.
And now you can let your breath return to its natural rhythm.
Noticing what you feel in your body.
Bring your attention to the top of your head.
And then we'll continue to scan all the way down the body.
Bring your attention to the body part that I mentioned.
The forehead releases,
Relaxes,
Softens.
The cheeks.
The jaw.
The ears back of the head.
Back of the neck.
Front of the neck.
Shoulders.
Release,
Soften,
Relax.
Your right arm,
Upper arm,
Lower arm,
Wrist,
Top of the hand,
Bottom of the hand.
Your left shoulder,
Upper arm,
Middle arm,
Wrist,
Top of the hand and the palm of your hand.
Your chest.
Down your ribcage and your belly.
And the backside of your shoulders,
All the way down your spine.
To your lower back.
Your pelvis releases and relaxes.
Your sphincters relax and release.
Your hips.
Thighs,
Knees.
The tops of your shins.
Your calf muscles.
Down through your ankles.
Tops of your feet.
Bottoms of your feet to the tips of your toes.
Your whole body relaxes.
Your whole body soften.
You are now ready.
To fall into a deep blissful sleep.
Blessings on your journey in your dreamland.
And see you tomorrow.
You
