Hello and welcome.
I'm so glad you found your way here at the end of your days.
Whatever today held,
The pressure,
The busyness,
The things left unfinished,
We're going to set all of that down now.
This practice uses a technique called 4-7-8 breathing.
That's four counts in.
Hold for seven and a long slow exhale for eight.
That extended out breath is what does the work.
It tells your nervous system it's safe to let go,
Safe to rest.
We'll do four rounds together.
Each one will feel slower and heavier than the last.
And by the end,
Your body will be ready for sleep.
So find somewhere comfortable,
Lying down is perfect.
Let your arms rest by your sides,
Close your eyes and take one easy breath just to arrive.
And when you're ready.
Let's begin.
Okay,
Let everything go on a slow exhale.
And we start in 3,
2,
1.
Inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Exhale,
2,
3,
4,
5,
6,
7,
8.
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8,
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
Inhale 2,
3,
4 Hold 2,
3,
4,
5,
6,
7 Exhale 2,
3,
4,
5,
6,
7,
8 Inhale 2,
3,
4 Hold 2,
3,
4,
5,
6,
7 Exhale 2 and slow on the out breath.
Let it all go.
Almost there.
You're doing great.
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Take a natural breath and notice how the body is already beginning to settle.
That long exhale as your nervous systems off switch.
We're just pressing it gently.
Okay let's go to round two so exhale slowly And in 3,
2,
1.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7,
8.
7 exhale 2 3 4 5 6 7 8 inhale 2 3 4 hold 2 3 4 5 6 7 exhale 2 3 4 5 6 7 8 inhale 2 3 4 hold Now there is nothing to solve for and nothing to fix.
Exhale.
Inhale 2,
3,
4 Hold 2,
3,
4,
5,
6,
7 Exhale 2,
3,
4,
5,
6,
7,
8 Inhale 2,
3,
4 Hold 2,
3,
4,
5,
6,
7 Exhale 2,
Doing great.
5,
6,
7,
8 Inhale 2 3 4 Hold 2 3 4 5 6 7 Exhale 2 3 4 5 6 7 8 Inhale 2 3 4 Hold 2 3 4 5 6 7 Exhale 2 3 four,
Five,
Six,
Seven,
Eight.
And now take a few natural breaths.
Feel how much heavier the body is becoming.
That's exactly right.
Don't resist it.
Let the weight come.
Okay,
Two more rounds to go.
Exhale everything and in 3,
2,
1.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
Each exhale taking you a little deeper.
2,
3,
4,
5,
6,
7,
Exhale.
2,
3,
4,
5,
6,
7,
8,
Inhale.
2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale.
2 3 4 Hold 2 3 4 5 6 7 Exhale 2 3 4 5 6 7 8 Inhale 2 3 4 Hold 2 Keep going 3 You're doing great 5 6 7 Exhale 2 3 4 5 6 7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Rest for a moment Just breathe naturally.
And notice the quiet that's settling in.
You're almost there.
Okay,
Last round.
Slow and easy.
Exhale and in 3,
2,
1.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8,
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8,
After this,
There is nothing to do.
Nowhere to be.
Just rest.
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 3,
4,
5,
6,
7,
8.
Inhale.
Last one now.
3,
Make it count.
Hold.
2,
3,
4,
5,
6,
7.
Exhale.
2,
3,
4,
5,
6,
7,
8.
And inhale gently through the nose.
And one last long exhale through the mouth.
Let it go completely.
And gently let the breath find its own rhythm now,
Slow,
Easy,
Natural.
You made it through another day.
And whatever it looked like,
You showed up.
That's enough.
More than enough.
If sleep finds you,
Welcome it.
If the mind wanders,
Just come back to the breath.
Rise in and fall in,
Soft and slow.
You are safe.
You can rest now.
Much Love!
Good night.
And I'll see you soon.
