This breath sequence is designed to help prepare you for sleep through breathing exercises which calm the nervous system and promote a state of deep relaxation and meditation.
Before we begin,
I recommend turning the brightness down on your device and setting it to amber mode.
Blue light has been proven to disrupt sleep.
When you're ready,
We'll get started in a comfortable seat.
We will finish the practice by laying down on our backs and doing a calm,
Gentle belly breath where we focus on the rise and fall of the breath and our own natural inhale and exhale.
Hopefully by this time,
You'll be able to let the day go and enter into a deep,
Beautiful sleep.
I recommend that you start seated as it makes the breath holds a little easier.
However,
If you do feel more comfortable lying down throughout the meditation,
Then please by all means do that.
Also do everything now that you need to do before getting ready for bed so that when you finish,
You're already in a state ready for sleep.
In a nice,
Comfortable seat,
Relax the shoulders down,
Maybe cross the fingers,
Close your eyes and start to focus on the natural rhythm of the breath.
The rise of the belly and the chest on the inhale,
The gentle fall on the exhale.
Get a sense of softness and begin to notice the sensation of the breath as it enters through the nasal cavity.
Follow the path of the breath as it enters into the lungs.
Take note of where the breath wants to flow.
And we'll begin with a ratio breath.
Take a deep inhale.
Exhale all the way to the bottom of the breath.
Slowly inhale for five.
Hold at the top of the breath for five.
Exhale for five.
Inhale for six.
Hold at the top of the breath for six.
And exhale for six.
Inhale for seven.
Hold at the top of the breath for seven.
And gently exhale for seven.
Exhale for eight.
Hold at the top of the breath for eight.
Inhale for eight.
Inhale for nine.
Hold the breath for nine.
And exhale for nine.
Exhale for ten.
Hold at the top of the breath for ten.
Exhale for ten.
Inhale fully.
Softly exhale.
Now place the left hand into Gyan Mudra on the left knee and the right hand into Vishnu Mudra.
We'll inhale through the left nostril doing alternate nostril breathing or Nadi Shodhana for a count of six.
We'll exhale through the right side with Brahmārī breath,
Placing the tongue on the roof of the mouth and making the sound of om as we exhale.
Inhale through the left for six,
Five,
Four,
Three,
Two,
One.
Exhale out the right with Brahmārī breath for twelve.
Inhale through the right for six.
Exhale out the left for twelve,
Brahmārī breath.
Inhale through the left for six.
Exhale out the right,
Brahmārī breath for twelve.
Inhale through the right for six.
Inhale through the left for twelve,
Brahmārī breath.
Inhale through the left for six.
Exhale out the right,
Brahmārī breath for twelve.
Inhale through the right for six.
Exhale out the left for twelve,
Brahmārī breath.
Inhale through the left for six.
Exhale out the right,
Brahmārī breath for twelve.
Inhale through the right for six.
Exhale out the right for twelve,
Brahmārī breath.
Inhale through the left for six.
Exhale out the right,
Brahmārī breath for twelve.
Inhale through the right for six.
Exhale out the left for twelve,
Brahmārī breath.
Inhale through the left for six.
Exhale out the right,
Brahmārī breath for twelve.
Inhale through the right for six.
Exhale out the left for twelve,
Brahmārī breath.
Inhale through the left for six.
Exhale out the right,
Brahmārī breath for twelve.
Inhale through the right for six.
Exhale out the left for twelve.
Inhale through both nostrils.
Hold at the top.
Exhale and slowly release.
We'll inhale for seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold for two,
One.
Exhale eleven,
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale for seven.
Hold for two.
Exhale eleven.
Inhale for seven.
Hold for two.
Exhale for eleven.
Inhale for seven.
Hold for two.
Exhale for eleven.
Inhale for seven.
Hold for two.
Exhale for eleven.
Inhale for seven.
Hold for two.
Exhale eleven.
Inhale for seven.
Hold for two.
Exhale eleven.
Inhale for seven.
Hold for two.
Exhale eleven.
Inhale for seven.
Hold for two.
Exhale for eleven.
Inhale for seven.
Hold for two.
Exhale eleven.
Inhale for seven.
Hold for two.
Exhale eleven.
Inhale fully.
Exhale completely.
And now,
If you're not already lying down,
Please take time to lie down onto your back and let your feet drop out to the side.
Place one hand on your belly,
The other hand on your chest,
And start to find your own natural breath.
And now make this breath a little bit deeper,
A little more full.
As you breathe into the belly and the chest,
Letting them both expand.
And as you exhale,
Let them gently fall.
Keep the awareness on the breath as it enters through the nose and into the lungs.
Feel the energy spread through the body,
Creating a sense of calm.
Release and relax every muscle.
Soften the face.
Soften the jaw.
Relax the neck,
The shoulders.
Relax into the arms.
Soften the hands and the fingers.
Soften the chest and the belly.
Relax the glutes.
Relax the right upper leg,
The right knee,
The right lower leg,
The right foot,
The toes.
Relax the left upper leg,
The left knee,
The left calf,
Ankle,
Foot and toes.
Lay the arms down on either side.
Let go of any control of the breath.
Let go of the mind.
Allow it to be free.
Let go of any control of the breath.
Let go of any control of the breath.
