Welcome to this practice of breath work designed to gently guide you back into sleep.
This has been written for those moments when you wake in the middle of the night and find it hard to drift off again.
All you need to do is listen and follow the gentle rhythm of your breath.
There's no pressure and no need to get it perfect,
Just allow yourself to relax as you listen.
Make any adjustments that you need to make in your bed,
Possibly pop a pillow under your knees and allow yourself to be as comfortable as you possibly can.
Start by noticing your breath as it currently is.
Don't try to change it,
Just noticing.
Feel the air entering through your nose and leaving softly.
If you are able to close your mouth and breathe in and out your nose,
I invite you to do so.
Just breathe in and out,
Noticing.
Let yourself sink into the support beneath you.
Allow your shoulders to soften,
Breathing in and out,
Your jaw relaxing,
Your hands resting easily wherever they land.
Take a slow gentle breath in through your nose and a long easy breath out through your mouth.
And again,
In through your nose and out through your mouth.
And continue this as I explain to you what our breath work practice will be like.
It is a gentle breathing rhythm where your exhale will always be twice as long as your inhale and this will help to calm your mind,
Relax your nervous system and ease you back into sleep.
You don't have to stay with me,
You don't have to stay awake until the end.
The idea is to allow yourself to drift off at any point that is perfect for you.
Join me on the inhale for a count of one.
Inhale,
Exhale for two.
Inhale,
Exhale,
Two.
Inhale,
Exhale,
Two.
Inhale,
Exhale,
Two.
Inhale,
Exhale,
Two.
Inhale,
Exhale,
Two.
Inhale,
Exhale,
Two.
Inhale,
Exhale,
Two.
Inhale,
Exhale,
Two.
Inhale,
Exhale,
Two.
Inhale,
Exhale,
Two.
Now we're going to go up.
Inhale for two,
Exhale for four.
Inhale,
Two.
Exhale,
Two,
Three,
Four.
Inhale,
Two.
Exhale,
Two,
Three,
Four.
Inhale,
Two.
Exhale,
Two,
Three.
Inhale,
Two.
Exhale,
Two,
Three,
Four.
Inhale,
Two.
Exhale,
Two,
Three,
Two.
Exhale,
Two,
Three,
Two.
Exhale,
Two,
Three,
Four.
And up again.
Inhale,
Two,
Three.
Exhale,
Two,
Three,
Three.
Exhale,
Two,
Three,
Three.
Exhale,
Two,
Three,
Four,
Five,
Three.
Exhale,
Two,
Three,
Four,
Five,
Six.
And again.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Four.
Exhale,
Two,
Three,
Four,
Five,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
One.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Now exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five,
Calm,
Still,
Great.
Simply breathing gently.
