Join me for this 4-4 breathing practice.
I recommend if you're able to breathe in and out through your nose,
But if you prefer you can use your mouth.
Find yourself a comfortable position and close your eyes down.
We're going to do some slow,
Steady breathing.
Take a breath in 2,
3,
4.
And out 2,
3,
4.
In 2,
3,
4.
And out 2,
3,
4.
Inhale.
Exhale.
Exhale.
Exhale.
Now going at your own pace,
Counting slowly in your mind as you breathe in.
And gently breathe out,
Counting as you let go.
Feel your body relaxing with each breath.
Shoulders softening,
Letting go.
Imagine yourself as if you were a big block of ice,
Solid and held together by tension.
And imagine the sun is shining down upon your surface,
Warming you all over with each breath you take in.
Feel the sun's warmth sinking deeper into you,
Reaching every part of the ice.
This brings comfort and warmth and relaxation.
And with each breath out,
Feel the tension starting to release,
The ice beginning to melt.
Droplets of water forming,
Dripping away.
Taking your worries and your stress with them.
Counting your inhale and your exhale.
Absorbing the warmth of the sun.
The sun rays filling you with peace,
Melting away any remaining tension.
Feeling yourself becoming lighter and lighter as this solid ice turns into flowing water.
With every breath out,
Allow yourself to melt a little more.
Letting go of the stiffness and embracing the freedom of movement.
The water that was once ice starts to flow and merge with the grain,
Becoming part of the world around you.
Feel yourself growing lighter as the sun continues to warm you.
The boundaries that once defined your icy form are dissolving,
And you are becoming one with everything around you.
Breathing in the warmth and the light,
Feeling connected to everything.
Every breath out,
Letting go.
Fully embracing the change from solid ice to flowing water.
Knowing each moment is brand new,
And so are you.
Every day presents a fresh canvas,
Untouched and full of potential,
Offering you opportunities for change and new beginnings.
The past is complete and beyond reach,
Unchangeable yet alive within your mind.
You carry your stories,
Memories,
And sense of self.
But your past doesn't define you.
You always have the power to change and choose something new.
Today you are allowed to begin again.
Reflect on what you want to let go of.
Is it a change of heart?
A change of habit?
A change of mindset?
In this moment,
You have the opportunity to start anew.
And as you drift and float,
You hear yourself saying,
It restores and heals me.
It's my time to fully rest and rejuvenate.
A restful night's sleep is approaching.
I have done all that I need to do today.
I don't have anything to do but sleep.
Sleep comes over me.
I become more relaxed and sleepy.
This gives my body the time to heal.
I know how good this is for me,
Right?
Breath is steady and slow.
Carries me into a long night.
As I become sleepier and sleepier,
I allow my worries to drift away.
It is my time to dream.
And I embrace this rest as one of nature's natural healing medicines.
My body feels heavy and calm.
Completely relaxed.
All my thoughts from the day.
To my beautiful bed and the pillow that supports me.
And full of peace.
And I know the words I say and the things I think come into action.
I sleep so soundly that my body and mind are completely refreshed.
Now just drift and float.
Just let things come and go as things always do.
Sleep is encompassing you now.
