Hello,
I'm Alice and welcome to this simple bedtime practice to bring yourself into a calm and settled state ready for deep sleep.
I'm going to guide you to lie on your bed in a few different positions with a focus on your breathing and you might want to have your lighting and room set up so that you can drift into sleep once this recording finishes.
When you're ready let's begin.
If you're able to lie face down on your bed now using your hands as a pillow for your forehead and you might need to move your actual pillows out of the way for this.
Once you're settled take a moment to set an intention for restful sleep.
I like using these words.
I have done enough today.
I welcome deep healing sleep.
I have done enough today.
I welcome deep healing sleep.
So you could choose these words or something that works for you and have it in your mind as your intention.
And now we'll begin to breathe in for a count of four and a count of six out.
So to prepare breathe out all of the air in your lungs and we'll begin.
Inhale two three four exhale two three four five six.
Inhale two three four exhale two three four five six.
Inhale two three four exhale two three four five six.
Inhale two three four exhale two three four five six.
Inhale two three four exhale two three four five six.
And continue now at your own speed of counting.
Making your breath out longer than your breath in.
And feel the rise and fall of your belly against the bed.
Allow your breathing to be as effortless as possible.
Just watching it flow slowly in and slowly out.
Feel your breath moving into the sides and back of your body.
Expanding your lungs and then gently releasing.
Now slowly roll onto your right side.
Moving yourself into this nurturing position.
And feel as though you're breathing only through your left nostril and left side of your body.
As you inhale to your count of four and exhale for six.
The entire left side of your body is taking in your breath through your skin and through every cell.
Now roll onto your left side.
Feel as though you are breathing only through your right nostril and right side of your body now.
Inhale for your four counts and exhale for six.
Notice how it feels to have the whole right side of your body breathing deeply.
Now come to lie on your back.
Watch your belly rising and falling with each breath.
Inhaling for four,
Exhaling for six.
And feel gravity working as your body becomes heavier and heavier.
Feel your body sinking more deeply into your bed.
Let your bed support you knowing that you and everything you are carrying are held.
Your body is gradually releasing and relaxing.
Remember your intention once again and repeat it to yourself a few times.
Keep your attention on your regular relaxed breathing.
Noticing your belly rising and falling as you surrender to sleep.
