Welcome to this guided relaxation that is designed to soothe your nervous system and prepare you for a deep and restful sleep.
Start by finding a comfortable position and make sure that you are comfortable,
Allow your eyes to gently close and make any final adjustments,
Having the pillow and the blanket comfortable and perfect,
And then gently place both hands on your belly,
And as you inhale observe how the belly is rising up to meet the hands,
And as you exhale observe how the belly button falls back towards the spine,
Inhaling and exhaling through the nose,
The only movement is your belly rising and falling,
Observing if every breath can be a little longer and a little deeper,
Seeing if we can make both inhalations and exhalations unanimous in length and depth,
And from here we will together count in for four and count out for four as we inhale and exhale like this,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 4,
3,
2,
1,
1,
Continue in this tempo following your breath deeper and deeper and as you exhale observe how stress and anxiety is washing off you allowing you to sink deeper and deeper into relaxation and as you exhale allow yourself to sink deeper and deeper into relaxation follow your breath in and out allow yourself to let go with every exhalation to put our body in an even deeper state of relaxation and stimulate the parasympathetic nervous system,
We will make the exhalation double the length of the inhalation so we will inhale for 4 and then slowly exhale for 8 like this,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale 1,
2,
3,
4,
Exhale 8,
7,
6,
5,
4,
3,
2,
1,
Inhale exhale inhale exhale inhale exhale inhale exhale inhale continue with this rhythm if your mind wanders gently bring it back feeling how you're sinking deeper and deeper into relaxation allowing the breath to guide you beyond the mind beyond all sounds beyond time in this calm and still place you can observe your breath just like your thoughts coming and going and observe the essence within you that doesn't come and go to fully release our body and our mind we'll take three big inhalations in through the nose and out through the mouth,
So inhale fully exhale completely inhale fully exhale completely last and final one,
Inhale fully and exhale everything out then observe how your breath flows freely on the inhalation the belly rises and on the exhalation the belly falls you might feel a warm tingling sensation of relaxation spreading throughout the body continuing to observe the dance of the belly as it rises and falls if your mind has started to engage in thoughts gently bring your awareness back to the breath observing how the belly is rising and falling using this powerful tool to self-soothe and regulate your inner world creating harmony and peace may you go forth from here in abundance and bliss and as always stay blessed by the breath
