Hello,
I'm Stuart Sanderman and this is your Deep Sleep Breathwork Session,
A practice to help you unwind from the day,
Calm your mind and guide you into deep,
Restful sleep.
So lie down,
Get yourself super comfy and close your eyes.
Start to gently bring some awareness to your body.
Feel the weight of your body supported by the surface beneath you.
Notice your left side and your right side.
Just become heavy and relaxed here.
Let's take a couple of grounding breaths together.
So breathe in slowly through your nose,
Breathing all the way down,
Feeling your belly rise.
And breathe out softly through your mouth,
Let everything relax.
Drop your shoulders,
Relax your face,
Your jaw.
Good.
And again,
Breathe in slowly through your nose,
Feel your belly rise.
And breathe out,
Let everything soften,
Let your body feel heavy and relaxed.
Let's go for one more,
Breathe in through your nose,
Belly rise.
And slow and softly out through your mouth,
Let everything go.
Now let's release any tension from the day,
From your body,
From your mind,
With a simple clench and release.
So take a deep breath in through your nose,
Feel your belly rise.
And on that full breath now,
Clench your fists,
Squeeze the muscles in your legs,
Your toes,
Squeeze your whole body,
Your face,
Crunch it up,
Squeeze every single muscle in your body,
Hold it there,
And breathe out,
Release,
Let everything relax.
Good,
And again,
Breathe in through your nose,
Feel your belly rise.
Now clench every muscle in your body,
Every single muscle,
Squeeze your whole body,
Squeeze,
Squeeze,
Squeeze.
And breathe out,
Release,
And let go,
Let everything relax,
Become super heavy.
One last time,
Big breath in,
Squeeze your body one more time,
Squeeze every single muscle,
Face,
Your neck,
Your shoulders,
Your arms,
Your hands,
Your toes.
And breathe out,
Let it all go,
Releasing all that tension,
And dropping into stillness here.
To deepen your relaxation response,
Now we'll move into a calming breath pattern.
Breathing in through your nose for four,
Holding for eight,
And breathe out through your mouth for a count of eight.
This tells your body and mind you're calm,
You're safe,
And it's time to drift off.
Breathe in for four,
Feel your belly rise.
Hold for eight,
Keep calm and still.
And breathe out gently for eight,
Soften your face,
Your forehead,
Your jaw.
Good,
In for four,
Belly rise.
Hold for eight,
Peaceful and calm.
And breathe out for eight,
Relax behind your eyes.
Breathe out,
Relax your shoulders even more,
Let them melt from your ears.
In for four,
And breathe out,
Soften your arms,
Your hands,
Letting go into full relaxation.
Hold for eight,
Stay peaceful and calm.
And breathe out for eight,
Letting your whole torso relax and be heavy,
Nowhere to go,
Just drifting into deep calm.
Let them soften.
And breathe out for eight,
Relax your thighs,
Drifting to deep knees,
As you breathe out,
Softening,
Soothing.
This time breathe out and relax your calves,
Your lower legs.
Hold for eight,
As you go deeper and deeper,
Relaxing to the fullest.
In for four,
To do,
Just rest,
Let yourself drift.
In for four,
Hold for eight,
To deep,
Restart to sleep.
Thank you so much for breathing with me.
I'm Stuart Sandeman,
Sleep well.
