This breathwork practice is to help you fall asleep faster,
Sleep deeper,
And wake up feeling refreshed for a brand new day.
If you're not already,
I invite you to get comfortable in bed or wherever you plan on sleeping.
Turn off lights,
Close your eyes,
As if you're ready to fall asleep.
Let's start off right now with five slow deep breaths.
In for a count of four,
And out for six.
Feel free to follow the counting so that you can just focus on breathing,
Noticing,
Feeling,
And thinking about where these breaths are occurring in your body.
Perhaps at the end of your nose,
Becoming warm on the out breath and cool on the in breath.
Perhaps you notice your belly or chest rising and falling with each deep breath.
Wherever you notice yourself breathing,
Place your attention there as an anchor of your awareness.
Slowly,
Deeply,
Breathe in through the nose,
Feeling the belly first,
Comfortably full,
And then into your chest.
And then slowly,
Let that go out through the mouth or nose.
In again,
Without force,
Just flow and ease,
And out.
Deeply in,
Fully out.
In through the nose,
Release that breath,
All the way out.
Out.
Once again,
In through the nose.
Fully out.
For just a moment,
Just allow your breathing to go back to normal,
Noticing how the breath breathes your body effortlessly,
Allowing a sense of peace,
Of calmness.
Expand within your awareness and throughout your body,
From the very top of your head,
All the way down through your body and down to your feet and toes,
Radiating,
Glowing,
Calm,
Peace.
Let's breathe five more breaths and sink even deeper into this restful state.
Breathing in through the nose,
Slowly,
Deeply,
All the way,
And now let that go.
In.
Just like any thoughts or concerns from your day,
Just let it go.
In again,
Breathing in calm,
Peaceful relaxation,
And breathing out fully,
Slowly,
Knowing that the only thing you need to do right now is to rest.
Breathe in,
And out.
In.
Out.
In one last time,
Comfortably full,
And release it once again,
All the way out.
Again,
Just let your breathing go back to how it wants to be,
Without controlling it or thinking about it.
If you're noticing thoughts arising in your awareness,
Trying to grab your attention,
Anything that's not a restful,
Peaceful thought,
Try to consider them as a cloud in the sky and just try to allow it to flow by without needing to hang on to it.
Tomorrow will come and will allow you another full day to deal with anything that may need your attention.
You will show up better for yourself,
Your family,
Your friends,
Show up more fully for life itself the better rested you are.
Now in a moment,
We'll take a few more breaths together,
Either at your own pace or along with me,
Just breathing in and out,
Slowly and deeply as we have been.
With every breath in,
Sinking deeper into this restful state,
And with every breath out,
Letting go of anything that may pull you from allowing a purely peaceful state in your mind,
In your body,
In your awareness.
Breathing now on your own or with me,
Slowly,
Deeply,
In and out for a few more moments.
As you drift towards sleep,
I invite you to take one more breath with me,
All the way in,
And release it one more time,
All the way out.
May you sleep well,
And have a beautiful day tomorrow.
Sweet dreams.
Namaste.
