Welcome.
Find a comfortable position,
Either lying down or resting somewhere quiet.
Allow your body to settle naturally.
If it feels okay,
Gently close your eyes.
Take a slow breath in through your nose and slowly exhale through your mouth.
Let your shoulders drop.
Let the muscles in your face soften.
Now we'll begin a gentle rhythm.
Breathe in slowly through your nose for a count of four.
One,
Two,
Three,
Four.
Now exhale softly through your mouth for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Again,
Breathe in through the nose.
One,
Two,
Three,
Four.
Slowly exhale.
One,
Two,
Three,
Four,
Five,
Six.
Allow your breath to stay soft and easy.
Inhale.
One,
Two,
Three,
Four.
Exhale slowly.
One,
Two,
Three,
Four,
Five,
Six.
Notice your body becoming heavier.
Your jaw softens.
Your muscles relax.
Your shoulders relax.
Your hands and legs begin to feel warm and loose.
Continue breathing in gently.
One,
Two,
Three,
Four.
And exhale slowly.
One,
Two,
Three,
Four,
Five,
Six.
If your mind wanders,
That's completely okay.
Just bring back your attention to the slow rhythm of your breathing.
Inhale gently.
One,
Two,
Three,
Four.
Exhale slowly.
One,
Two,
Three,
Four,
Five,
Six.
Let the breath become even softer now.
Your body knows how to rest.
Your breath knows how to slow.
One more gentle breath in.
One,
Two,
Three,
Four.
And a long,
Slow exhale.
One,
Two,
Three,
Four,
Five,
Six.
Allow your breathing to return to its natural rhythm.
There is nothing else you need to do.
Simply rest.
And if sleep comes,
Allow yourself to drift gently into it.
