Welcome to this gentle breathwork practice for deep sleep.
This is a space to slow everything down.
Let go of the day.
And give your body and mind permission to rest.
So if you're already in bed,
Just get yourself comfortable.
You can lie on your back or on your side.
Whatever feels most natural for you.
Let your eyes close.
And for these next few minutes.
There's nowhere you need to be.
And nothing you need to figure out.
Just allow yourself to arrive here.
Start by noticing your breath.
You don't need to change it yet.
Just notice the air moving in and out of the body.
Notice the rise and fall of your body.
And notice if your breath feels deep or shallow.
Fast or slow.
Comfortable or a little unsettled.
Whatever you notice is completely okay.
You may have had a long day.
Your body might be tired while your mind is still busy.
Thoughts might still be coming up,
Things you need to do tomorrow.
Conversations from today.
Things you haven't finished.
You don't need to solve any of these right now.
You can let tomorrow wait.
For now,
Your only job is to rest.
We are now going to gently start slowing the breath.
Take a comfortable breath in through your nose.
And slowly breathe out.
Again breathing in through the nose.
And going a little slower as you breathe out.
Now let's begin to make the exhale slightly longer than the inhale.
Breathe in for 4 3 2 1 and breathe out for 6 5 4 3 2 1.
Once again in 234.
And out 2 3 4 5 6 Keep going at that same comfortable rhythm.
Nothing forced.
The breath doesn't need to be particularly deep.
Just slow,
Soft and easy.
Breathing in for 4.
.
.
And out for 6.
As you breathe out,
Imagine your body becoming a little heavier.
Your shoulders can drop.
Your jaw can soften.
Your hands can relax.
Your stomach doesn't need to be held in.
Let your whole body be supported by the bed or the floor beneath you.
And if counting is starting to feel like too much,
You can let go of the count.
Just keep the feeling of a slow,
Easy breath with a slightly longer exhale.
Now take one comfortable breath in and out.
And let out a long slow sigh.
And again a gentle breath in and out.
And a slow breath out.
Now let your breathing return to a rhythm that feels completely natural.
You don't need to control it anymore.
Just notice how your body feels.
Maybe a little heavier.
Maybe a little warmer you Maybe your muscles are beginning to loosen up.
Bring your attention to your forehead.
Let it soften.
Relax the space around your eyes.
Let your cheeks become heavy.
Unclench your jaw.
Let your tongue rest comfortably.
Let your neck and shoulders release.
Feel your arms becoming heavy.
Your hands becoming soft.
Your fingers don't need to do anything.
Bring your attention to your chest and belly.
Let your breath move naturally through you.
With every exhale allow your belly to soften a little more.
Let your hips become heavy.
Your legs relax.
Make your knees soften.
Your calves release.
And let your feet become completely still.
Your whole body is being held here.
You don't have to hold yourself up.
You don't have to stay a lot.
You can simply rest.
If thoughts come,
Let them come.
You don't need to follow them.
You don't need to push them away.
Just notice them.
And gently return to the feeling of your breath.
In.
And O.
With every exhale,
A little more of the day can leave your body.
You can let go of what happened today.
You can let go of what didn't get done.
You can let go of what needs your attention tomorrow.
None of it needs you right now.
Right now,
You're allowed to sleep.
So let the bread become softer.
Quieter.
Smaller.
There's no need to take deep breaths anymore.
Just breathe naturally.
And let your body take over.
If you notice yourself drifting.
You don't need to come back to my voice.
You can let my voice become a part of the background.
You can let yourself move further into sleep.
Breathing in and breathing out.
Your body knows how to rest.
You don't have to make sleep happen.
You can simply create the space for it.
And let sleep come in its own time.
So for the rest of the night.
Let yourself be here.
Breathing softly.
Resting deeply.
And allowing your body to do exactly what it already knows how to do,
That is sleep.
