Good evening,
Good evening.
You should be getting ready for bed now.
If you're not already in bed,
This will be our ceremony,
Our beautiful ritual before we go to bed,
Before we sleep.
So we often find that,
I've often found that the last moments of my wakefulness before sleep become the seeds for my dreams and the seeds for my sleep.
And the importance of intention and creating an intention for our sleep experience is so valuable.
And over time it grows and becomes stronger.
So that's what we'll do today.
And then we'll do a little breath work that will help us get even deeper.
So let's first take two deep inhales and exhales to clear out the entire day.
This next one,
We let anything left or out of our,
Our throats and our chest,
Our stomach,
Our minds.
We're getting to rest,
Lay back in your bed,
In your space,
Start to feel every muscle connected to the,
To the bed beneath you,
Fully supported,
Letting go of any tension throughout the body,
Throughout the mind.
May our dreams be peaceful.
May our dreams serve us to become better versions of ourselves that we can help others.
May we rest deeply.
May those that we interact with,
With our dreams be compassionate.
May we find compassion for the beings that we connect with in our dreams.
May our body be protected as we sleep.
May our soul and spirit be guided to the dream world lands.
May I rest,
May I rejuvenate my,
May my body replenish.
May all beings be happy.
May all beings be peaceful.
May all beings be liberated.
May I be happy.
May I be peaceful.
May I be liberated.
Sending love to all beings,
To ourself,
To our body,
To our mind,
To the world.
May all sleep well.
Noticing the heaviness of the body.
Noticing the tension whispering away.
Noticing the spaciousness around you.
The silence behind the noise,
The gaps between the thoughts falling into those gaps,
Falling into the spaciousness.
As the breath deepens.
As the surrender happens.
And we'll start a subtle breath work practice to calm the nervous system.
To allow us to sleep gently.
So we'll do a square breath.
Inhaling for four seconds,
Holding for four seconds.
Exhaling for four seconds,
Holding for four seconds.
Putting the emphasis on the holds.
As we enter another space of consciousness,
A transition between awake and asleep.
Taking an inhale and exhale.
So we take an inhale and exhale to clear.
We inhale for four.
Three,
Two,
One,
Hold.
Exhale.
Exhale for three,
Two,
One,
Hold.
Inhale for three,
Two,
One,
Hold.
Exhale for three,
Two,
One,
Hold.
On your own count,
You can continue.
Inhale.
Finding your pace and your rhythm.
Finding the heart slowing down.
Sinking fully into the breath.
The mind starts to dissolve.
The body starts to dissolve.
As we enter a space of everythingness.
A deep spaciousness.
Expansiveness.
Noticing the experience of holding at the top of the inhale and the bottom of the exhale.
Like a pool of nothingness that we can dive into.
Like a soft pillow under our head.
Finishing whatever count you're on.
And slowly fading back into a normal breath.
And riding this wave of subtleties.
Into the ethereal world.
Into the dream world.
Further and further in between worlds.
The breath comes in and out.
As if we're floating on a still pond.
And all is well.
All is well.
I am exactly where I need to be.
I am loved.
I am.
Whispering away even deeper.
One more layer deeper.
The jaw relaxes.
The chest relaxes.
The arms,
The hands.
The belly.
The hips,
The thighs.
The knees.
The ankles.
The feet.
And all is well.
May I rest.
May my body be protected.
May my soul and spirit be guiding.
Namaste.
Thank you for watching!
