Welcome to a unique style of sleep meditation.
Tonight,
I'll guide you through a relaxing journey to deep,
Restorative sleep.
You can begin this audio at bedtime and then allow it to play all through the night.
If this is your first time here,
Please listen to my instructions for the next few minutes.
If you've experienced this session before,
Feel free to skip forward.
Now,
When we're tired,
Sleep doesn't always come easily,
Especially after a long or stressful day.
And even if we do fall asleep quickly,
It's not uncommon to wake up in the middle of the night with our minds switched on,
Replaying conversations,
Planning tomorrow or just feeling wide awake for no reason at all.
That's where the vagus nerve comes in.
The vagus nerve is one of the body's most powerful pathways towards relaxation.
When we stimulate this nerve,
We send a message to the body that it's safe to rest.
I'm Chibzo Karake and I'm here to guide you through tonight's meditation.
This session is here to support you,
Not just at the beginning of your night,
But all the way through.
If you wake up in the middle of the night,
There's no need to start over.
You can simply let the meditation continue and guide you gently back to sleep.
Tonight is just for you,
A chance to let go,
Relax fully and prepare for a night of real,
Restorative rest.
As you settle in,
You're going to notice the gentle hum of pink noise in the background.
Pink noise is a special sound,
Similar to white noise but softer,
With a mix of high and low frequencies that have been shown to promote deep relaxation.
Pink noise is perfect for two reasons.
One,
It helps mask outside noise and distracting sounds and two,
It can create a calm atmosphere that helps you drift off to sleep and stay asleep.
Tonight,
We'll be cycling through three simple techniques,
Each backed by science,
Each designed to bring calm.
First,
We're going to bring gentle awareness to the breath,
Anchoring the mind and beginning the process of signalling safety to the body.
Then we'll introduce balanced breathing to stimulate the vagus nerve,
Inviting your nervous system to settle and relax.
And finally,
We'll move into a full body scan,
Gently unravelling the day and helping your body melt into rest.
The full cycle takes about 50 minutes and loops quietly all night long.
So if you do wake up at any point,
There's no need to do anything,
Just allow the meditation to play and I'll bring you gently back to sleep.
And remember,
My instructions are just a gentle guide.
If your intuition takes you somewhere else,
Simply allow my voice to fade into the background.
If you find yourself awake,
That's perfect,
Just enjoy the feeling of gentle focus as your body becomes more and more relaxed.
And if you find yourself sleepy,
That's perfect too,
Just allow your unfocused self to drift away.
Sleep isn't something we make happen,
It's something that arrives when the body feels safe and supported.
And the vagus nerve plays a big part in that,
It's like your body's internal switch for rest.
Once the vagus nerve is engaged,
The whole system begins to slow down.
If you find your mind wandering or getting busier,
That's okay,
Simply notice those thoughts,
Accept them as being part of the winding down process and then gently bring your attention back to the breath,
Or back to the sounds in the background,
Or back to your body.
Tonight,
There's no need to push anything away,
We're not in any rush,
We're not going to force anything,
We're simply allowing the night to unfold just as it is.
Okay,
Taking some time now to find a comfortable position,
Lying in any way that works for you.
You might want to lie on your back with your arms by your sides,
Or perhaps place a pillow under your knees to support your lower back.
If it feels better,
You can lie on your side.
There's no right or wrong way,
Whatever feels best for you is perfect.
Now,
It's nice to be still as we allow the body and mind to unwind before sleep,
But if at any point we feel the need to shift or adjust our position,
That's perfectly okay.
If being still feels like a good idea,
You're more than welcome to make any last-minute adjustments,
Whether that's changing the position of your arms or your legs,
Or maybe even adjusting the pillows around you.
Even if you can get just 1 or 2% more comfortable,
I invite you to go ahead and do so now.
This is your time,
This is your practice,
And tonight is all about being as cozy as possible.
Okay,
Let's begin.
Resting our head on the pillow in a way that feels comfortable and supportive.
If it feels good,
We might soften our jaw,
Or relax our shoulders,
Or allow the belly to be soft.
And whenever we're ready,
If we haven't already done so,
We can gently close our eyes.
Feeling the support of the bed beneath us,
Feeling the bed holding us safely.
Seeing if we can allow ourselves to sink a little deeper into the mattress.
There's nothing we need to hold onto.
There's nothing we need to do.
Just allowing our body to soften and relax.
We're softening into the comfort beneath us.
We're allowing our body to grow heavy and at ease.
We're safe here,
We're held.
When we choose to bring our awareness to the breath,
This can help us shift out of the busyness of the mind and back into the body.
This simple act sends calming signals to the nervous system,
Preparing the mind and body for deep rest.
So I invite you now to bring awareness to the breath.
Noticing your inhale.
Noticing your exhale.
We'll slow the breath down in a little while.
But for now,
There's no need to change anything about the breath.
There's no need to slow down or deepen the breath.
We're simply noticing how the body is naturally breathing right now.
Now,
Sometimes,
Just by bringing our awareness to the breath,
The breath naturally softens and deepens.
So let's notice if that's the case today.
We're not making the body breathe.
We're allowing the body to breathe.
Is it a slow breath or a rapid breath?
Is it a deep breath or a shallow breath?
Maybe we're breathing into the chest or perhaps into the stomach.
Is our inhale longer than our exhale or is the exhale longer than the inhale?
Just noticing.
And we're not so much watching the breath,
We're experiencing the breath.
We're feeling the breath.
So what does it feel like to breathe?
Perhaps we can feel the cool air coming in through the nostrils as we breathe in.
As the lungs and chest and stomach expand.
And then we might notice a short pause as the breath changes direction.
And then we might notice the warm air leaving the nostrils as we breathe out.
As the body softens and relaxes and sinks deeper into the bed.
Now,
If the mind begins to wander,
Thoughts about the day,
Plans for tomorrow,
Going over to-do lists,
That's perfectly natural.
It's what the mind is designed to do.
Our minds tend to drift,
Especially when we've had a long,
Busy or stressful day.
So without giving ourselves a hard time,
Just noticing when the mind drifts and gently bringing our awareness back to the breath.
Back to that next inhale.
And that next exhale.
We breathe in and the body expands.
And we breathe out as the body softens and relaxes and sinks deeper.
The breath is a powerful tool for letting go.
Helping us release tension from the body and allowing any lingering thoughts or worries from the day to gently drift away.
So for the next minute or so,
Let's help that process along by slowing,
Softening and deepening the breath.
Now,
Balanced breathing helps to stimulate the vagus nerve.
It slows the heart rate and activates the body's natural relaxation response.
Signaling to the nervous system that it's safe to let go and rest.
It helps calm the mind and gently prepares the body for sleep.
An easy way to find that balance is to count the breath.
Inhaling and exhaling for the same count.
Let's try a few rounds together.
I invite you to breathe in for a count of five and breathe out for a count of five.
Now you can follow my count for a few breaths.
And then continuing at your own pace.
Let's breathe in two,
Three,
Four,
Five and breathe out two,
Three,
Four,
Five.
Breathing in two,
Three,
Four,
Five.
Breathing out two,
Three,
Four,
Five.
Breathing in two,
Three,
Four,
Five.
Breathing out two,
Three,
Four,
Five.
Now you're welcome to adjust the count however you like.
Maybe breathing in for four and out for four.
Or in for six and out for six.
And there's no need to be exact.
And if counting feels distracting or unnatural,
Feel free to drop the count completely.
And simply continue to breathe in a way that feels balanced and relaxed.
So let me be quiet for a few moments so we can do this by ourselves.
Making sure that we're keeping the body relaxed as we breathe.
Trying not to breathe in too deeply.
We don't want any discomfort whatsoever.
This is all about relaxation.
As we continue to breathe.
Checking to see if the forehead is relaxed.
The jaw.
The neck and shoulders.
The stomach.
The legs.
And perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel in the body?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Maybe even vibrations running up and down the spine.
Ok,
Good.
You can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
Taking a moment to notice how the body is feeling.
And taking a moment to notice how the body is breathing now.
Is the breath a little slower?
A little softer?
Perhaps a little deeper?
We're not trying to purposely slow down or deepen the breath.
But if the breath has naturally slowed and relaxed.
Then that's ok.
We're allowing the body to breathe however it wants to breathe.
Remember.
We're not making the body breathe.
We're allowing the body to breathe.
Just like we're not making ourselves fall asleep.
We're allowing ourselves to fall asleep.
We're allowing the breath to be soft.
We're allowing the body to unwind.
Allowing the breath to settle.
Inviting the body to find ease.
There's nothing to do but relax.
Allowing the calmness of sleep to gently wash over us.
And if the mind wanders.
Thinking about the day.
Making plans for tomorrow.
That's ok.
It's perfectly natural.
It's what the mind does.
So as soon as we catch ourselves lost in thought.
Trying not to give ourselves a hard time.
And seeing if we can simply notice the thought.
And then let that thought go.
We don't need to interact or engage with the thoughts.
We don't need to stop the thoughts or push them away.
We simply notice the thought.
Without judgement.
And let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay.
That's ok too.
Just coming back to the breath.
And allowing the thoughts to be in the background.
Feeling the breath roll in.
And feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in.
We are welcoming calm.
And with each breath out.
We are sinking a little deeper.
We are settling into this moment.
This restful space.
There is nowhere else to be.
Nothing else to do.
We are letting go of any pressure.
And we are allowing sleep to happen.
Let's gently shift our attention to the body.
Scanning the body from head to toe.
Releasing any tension wherever we find it.
As we relax each area.
We are going to be sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
Remember.
My instructions are just a gentle guide.
If your intuition leads you somewhere else.
Or if sleep starts to take over.
Feel free to follow that.
You are welcome to drift off whenever and wherever it feels right for you.
We will start at the feet and gradually work our way up towards the head.
So I invite you to move your awareness down to the feet now.
Allowing the feet to relax completely.
Letting them fall naturally.
Feeling soft and loose.
Perhaps we can sense the weight of our feet on the mattress.
Or the gentle touch of the sheets against them.
We are simply noticing.
And releasing.
Perhaps seeing if we can direct our breath into the areas we are relaxing.
Now shifting our awareness into the left foot.
Gently focusing on the toes of the left foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Becoming aware of any sensations.
We might notice warmth.
Tingling.
Or subtle pulses.
Or perhaps there is no sensation at all.
And that's perfectly fine too.
There is no need for judgement.
No expectations.
Just allowing ourselves to be present with whatever we find.
Moving our awareness now up into the left lower leg.
The calf.
The shin.
Maybe we are directing our breath there.
Allowing any tightness to release as we exhale.
Bringing gentle awareness around the left knee now.
Letting the knee soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg now.
Allowing the leg to grow heavier.
Fully supported.
Allowing the leg to rest heavy.
Relaxed.
At ease after a long day.
We are noticing what's present.
And we are allowing the sensations to come and go.
And now shifting our attention to the right side of the body.
Moving our awareness to the right foot.
Relaxing the right foot.
Breathing in.
And as we exhale.
Allowing the foot to soften and find stillness.
Gently focusing in on the toes of the right foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Tuning in to any sensations without judgement.
Without expectation.
We are simply noticing.
And then letting go.
Bringing awareness into the right lower leg.
The calf.
The shin.
Allowing any tension to melt away as we rest into stillness.
Softening the right knee.
With each exhale.
Releasing any tightness that might still be there.
Breathing in.
And as we breathe out.
Letting go even further.
Feeling ourselves sinking deeper.
And settling in for rest.
Allowing this relaxation to spread into the right upper leg now.
The thigh.
The hamstring.
Perhaps the leg feels heavy.
Perhaps it feels light.
Whatever we are experiencing is perfectly fine.
Now breathing into the whole right leg.
Letting go of any effort.
Allowing the leg to fully relax.
Bringing awareness to both legs now.
Our entire lower body resting heavy and at ease.
And bringing our awareness to the hips now.
Allowing gravity to settle here.
Inviting the hips to release.
Our hips often carry so much.
So let's see if we can let go of a little tightness or tension here.
Breathing into the hips.
And as we breathe out.
Feeling the hips and body sinking deeper into the bed.
We are not judging any sensations that arise.
We are simply noticing with a sense of gentle curiosity.
Allowing the body to be just as it is.
Keeping our breathing light and easy as we continue to let go.
Allowing the body to surrender into this moment.
Inviting sleep to come naturally.
No need to force anything.
The mind calming.
The body relaxing.
And now let's gently shift our attention to the lower back.
Allowing any tension there to soften and release.
Feeling the gentle support of the bed beneath us.
As the lower back unwinds and lets go.
Bringing awareness now to the spine.
Allowing the back to soften and release.
As we breathe,
Imagining the vagus nerve gently wandering its way down the spine.
Helping to calm the body from the inside out.
With each inhale,
Imagining the breath gently massaging the spine.
And with each exhale,
Feeling the tension dissolve a little more.
As the vagus nerve supports this deep relaxation.
Expanding our awareness now to include the whole back.
Noticing how it feels to allow the back to soften and surrender to gravity.
We are enjoying the support of the bed beneath us.
Allowing the back to unwind.
Fully at ease.
Our back works so hard for us.
Keeping us upright throughout the day.
But now it's time to allow it to rest.
To let go.
To fully surrender.
We are safe here.
Held and supported.
And shifting our awareness to the belly now.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the belly expands.
And exhaling as the belly softens and releases.
Expanding.
And softening.
Rising.
And falling.
Soft.
And effortless.
Opening.
And releasing.
Expanding.
And bringing our awareness to the chest now.
Noticing the chest expanding gently with each inhale.
And softening with each exhale.
Noticing how each breath helps us settle more into the body.
Perhaps we are even sensing feelings of warmth or gentle tingles spreading as the body continues to relax.
Shifting our attention now to the shoulders.
This is a place where many of us hold stress.
So let's invite the shoulders to soften.
Allowing the shoulders to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And moving our awareness to the left arm now.
Inviting the arm to rest gently.
Noticing if the arm feels light or heavy.
Simply observing.
Bringing awareness now to the left hand.
Allowing the hand to soften and relax.
Allowing the fingers to rest.
There is nothing to do here.
We are simply unwinding.
Shifting our attention to the right arm now.
Allowing the arm to rest gently.
Feeling the weight of the arm.
Moving our awareness to the right hand.
Noticing any sensations.
Tingles.
Or maybe nothing at all.
Whatever we notice is perfectly fine.
Just allowing the hand to relax and rest.
Bringing awareness up to the neck and the throat now.
Feeling the air moving through the throat on the inhale.
And with each exhale.
Inviting softness and release.
Relaxing the back of the head now.
Letting the head rest heavy.
Sinking deeper into the pillow.
Allowing any lingering thoughts or worries to fall away.
As we surrender into the night.
Moving our awareness into the jaw.
Releasing any tightness there.
Fully letting go.
Relaxing into this present moment.
Softening the tongue inside the mouth.
Relaxing the cheeks.
The forehead.
The temples.
Relaxing the entire face.
Allowing our body and mind to fully relax.
Drifting effortlessly towards a peaceful slumber.
Let's expand our awareness to include the whole body.
From the top of the head.
To the tips of the fingers.
And the tips of the toes.
Noticing the sensations of relaxation spreading throughout the body.
And we are allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
We are letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
We are more and more relaxed.
We are ready for deep,
Restorative sleep.
Let's take a moment to enjoy this feeling of relaxation.
Allowing this feeling to sink deep into the body.
Soaking in this sense of ease.
Coming back now to the gentle,
Steady flow of the breath.
And imagining the breath expanding to include the whole body.
The breath breathing the body.
The breath calming the mind.
Breathing in.
And breathing out.
We don't need to change anything about the breath.
There is no need to slow down or deepen the breath.
We are simply noticing how the body is naturally breathing.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens.
And deepens.
So noticing if that's the case today.
We are not making the body breathe.
We are allowing the body to breathe.
Is it a slow breath?
Or is it a rapid breath?
Is it a deep breath?
Or a shallow breath?
Maybe we are breathing into the chest or perhaps into the stomach.
Is the inhale longer than the exhale?
Or is the exhale longer than the inhale?
And we are not so much watching the breath.
We are experiencing the breath.
We are feeling the breath.
So what does it feel like to breathe?
Perhaps we can feel the cool air coming in through the nostrils as we breathe in.
As the lungs and the chest and the stomach expand.
And then we might notice a short pause as the breath changes direction.
And then we might notice the warm air leaving the nostrils as we breathe out.
As the body softens.
And relaxes.
And sinks deeper into the bed.
Back to that next inhale.
And that next exhale.
We breathe in and the body expands.
And we breathe out as the body softens.
And relaxes.
And sinks deeper.
The breath is a powerful tool for letting go.
Helping us release tension from the body.
And allowing any lingering thoughts or worries from the day to gently drift away.
So for the next minute or so,
Let's help that process along by slowing,
Softening and deepening the breath.
Now balanced breathing helps to stimulate the vagus nerve.
It slows the heart rate and activates the body's natural relaxation response.
Signalling to the nervous system that it's safe to let go and rest.
It helps calm the mind and gently prepares the body for sleep.
An easy way to find that balance is to count the breath.
Inhaling and exhaling for the same count.
Let's try a few rounds together.
I invite you to breathe in for a count of five.
And breathe out for a count of five.
Now you can follow my count for a few breaths.
And then continuing at your own pace.
Let's breathe in.
Two.
Three.
Four.
Five.
And breathe out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Now you are welcome to adjust the count however you like.
Maybe breathing in for four and out for four.
Or in for six and out for six.
And there's no need to be exact.
And if counting feels distracting or unnatural,
Feel free to drop the count completely.
And simply continue to breathe in a way that feels balanced and relaxed.
So let me be quiet for a few moments so we can do this by ourselves.
Making sure that we're keeping the body relaxed as we breathe.
Trying not to breathe in too deeply.
We don't want any discomfort whatsoever.
This is all about relaxation.
As we continue to breathe,
Checking to see if the forehead is relaxed.
The jaw.
The neck and shoulders.
The stomach.
And perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel in the body?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Maybe even vibrations running up and down the spine.
Ok,
Good.
You can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
Taking a moment to notice how the body is feeling.
And taking a moment to notice how the body is breathing now.
Is the breath a little slower?
A little softer?
Perhaps a little deeper?
We're not trying to purposely slow down or deepen the breath.
But if the breath has naturally slowed and relaxed,
Then that's ok.
We're allowing the body to breathe however it wants to breathe.
We're not making the body breathe.
We're allowing the body to breathe.
Just like we're not making ourselves fall asleep.
We're allowing ourselves to fall asleep.
We're allowing the breath to be soft.
We're allowing the body to unwind.
Allowing the breath to settle.
Inviting the body to find ease.
There's nothing to do but relax.
Allowing the calmness of sleep to gently wash over us.
And if the mind wanders.
Thinking about the day.
Making plans for tomorrow.
That's ok.
It's perfectly natural.
It's what the mind does.
So as soon as we catch ourselves lost in thought.
Trying not to give ourselves a hard time.
And seeing if we can simply notice the thought.
And then let that thought go.
We don't need to interact or engage with the thoughts.
We don't need to stop the thoughts or push them away.
We simply notice the thought.
Without judgement.
And let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay.
That's ok too.
Just coming back to the breath.
And allowing the thoughts to be in the background.
Feeling the breath roll in.
And feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in.
We are welcoming calm.
And with each breath out.
We are sinking a little deeper.
We are settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We are letting go of any pressure.
And we are allowing sleep to happen.
Let's gently shift our attention to the body.
Scanning the body from head to toe.
Releasing any tension wherever we find it.
As we relax each area.
We are going to be sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
Remember,
My instructions are just a gentle guide.
If your intuition leads you somewhere else.
Or if sleep starts to take over.
Feel free to follow that.
You are welcome to drift off whenever and wherever it feels right for you.
We will start at the feet and gradually work our way up towards the head.
So I invite you to move your awareness down to the feet now.
Allowing the feet to relax completely.
Letting them fall naturally.
Feeling soft and loose.
Perhaps we can sense the weight of our feet on the mattress.
Or the gentle touch of the sheets against them.
We are simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we are relaxing.
Now shifting our awareness into the left foot.
Gently focusing on the toes of the left foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Becoming aware of any sensations.
We might notice warmth.
Tingling.
Or subtle pulses.
Or perhaps there's no sensation at all.
And that's perfectly fine too.
There's no need for judgement.
No expectations.
Just allowing ourselves to be present with whatever we find.
Moving our awareness now up into the left lower leg.
The calf.
The shin.
Maybe we are directing our breath there.
Allowing any tightness to release as we exhale.
Bringing gentle awareness around the left knee now.
Letting the knee soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg now.
Allowing the leg to grow heavier.
Fully supported.
Allowing the leg to rest heavy.
Relaxed.
At ease after a long day.
We are noticing what's present.
And we are allowing the sensations to come and go.
And now shifting our attention to the right side of the body.
Moving our awareness to the right foot.
Relaxing the right foot.
Breathing in.
And as we exhale.
Allowing the foot to soften and find stillness.
Gently focusing in on the toes of the right foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Tuning in to any sensations without judgement.
Without expectation.
We are simply noticing and then letting go.
Bringing awareness into the right lower leg.
The calf.
The shin.
Allowing any tension to melt away as we rest into stillness.
Softening the right knee.
With each exhale.
Releasing any tightness that might still be there.
Breathing in.
And as we breathe out.
Letting go even further.
Feeling ourselves sinking deeper.
And settling in for rest.
Allowing this relaxation to spread into the right upper leg now.
The thigh.
The hamstring.
Perhaps the leg feels heavy.
Perhaps it feels light.
Whatever we are experiencing is perfectly fine.
Now breathing into the whole right leg.
Letting go of any effort.
Allowing the leg to fully relax.
Bringing awareness to both legs now.
Our entire lower body resting heavy and at ease.
And bringing our awareness to the hips now.
Allowing gravity to settle here.
Inviting the hips to release.
Our hips often carry so much.
So let's see if we can let go of a little tightness or tension here.
Breathing into the hips.
And as we breathe out.
Feeling the hips and body.
Sinking deeper into the bed.
We are not judging any sensations that arise.
We are simply noticing with a sense of gentle curiosity.
Allowing the body to be just as it is.
Keeping our breathing light and easy as we continue to let go.
Allowing the body to surrender into this moment.
Inviting sleep to come naturally.
No need to force anything.
The mind calming.
The body relaxing.
And now let's gently shift our attention to the lower back.
Allowing any tension there to soften and release.
Feeling the gentle support of the bed beneath us.
As the lower back unwinds and lets go.
Bringing awareness now to the spine.
Allowing the back to soften and release.
As we breathe.
Imagining the vagus nerve gently wandering its way down the spine.
Helping to calm the body from the inside out.
With each inhale.
Imagining the breath gently massaging the spine.
And with each exhale.
Feeling the tension dissolve a little more.
As the vagus nerve supports this deep relaxation.
Expanding our awareness now to include the whole back.
Noticing how it feels to allow the back to soften and surrender to gravity.
We are enjoying the support of the bed beneath us.
Allowing the back to unwind.
Fully at ease.
Our back works so hard for us.
Keeping us upright throughout the day.
But now it's time to allow it to rest.
To let go.
To fully surrender.
We are safe here.
Held and supported.
And shifting our awareness to the belly now.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the belly expands.
And exhaling as the belly softens and releases.
Expanding.
And softening.
Rising.
And falling.
Soft.
And effortless.
Opening.
And releasing.
Softening.
And bringing our awareness to the chest now.
Noticing the chest expanding gently with each inhale.
And softening with each exhale.
Noticing how each breath helps us settle more into the body.
Perhaps we are even sensing feelings of warmth or gentle tingles spreading as the body continues to relax.
Shifting our attention now to the shoulders.
This is a place where many of us hold stress.
So let's invite the shoulders to soften.
Allowing the shoulders to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And moving our awareness to the left arm now.
Inviting the arm to rest gently.
Noticing if the arm feels light or heavy.
Simply observing.
Bringing awareness now to the left hand.
Allowing the hand to soften and relax.
Allowing the fingers to rest.
There is nothing to do here.
We are simply unwinding.
Shifting our attention to the right arm now.
Allowing the arm to rest gently.
Feeling the weight of the arm.
Moving our awareness to the right hand.
Noticing any sensations.
Tingles.
Or maybe nothing at all.
Whatever we notice is perfectly fine.
Just allowing the hand to relax and rest.
Bringing awareness up to the neck and the throat now.
Feeling the air moving through the throat on the inhale.
And with each exhale.
Inviting softness and release.
Relaxing the back of the head now.
Letting the head rest heavy.
Sinking deeper into the pillow.
Allowing any lingering thoughts or worries to fall away.
As we surrender into the night.
Moving our awareness into the jaw.
Releasing any tightness there.
Fully letting go.
Relaxing into this present moment.
Softening the tongue inside the mouth.
Relaxing the cheeks.
The forehead.
The temples.
Relaxing the entire face.
Allowing our body and mind to fully relax.
Drifting effortlessly towards a peaceful slumber.
Let's expand our awareness to include the whole body.
From the top of the head.
To the tips of the fingers.
And the tips of the toes.
Noticing the sensations of relaxation spreading throughout the body.
And we are allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
We are letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
We are more and more relaxed.
We are ready for deep,
Restorative sleep.
Let's take a moment to enjoy this feeling of relaxation.
Allowing this feeling to sink deep into the body.
Soaking in this sense of ease.
Coming back now to the gentle,
Steady flow of the breath.
And imagining the breath expanding to include the whole body.
The breath breathing the body.
The breath calming the mind.
Breathing in.
And breathing out.
We don't need to change anything about the breath.
There is no need to slow down or deepen the breath.
We are simply noticing how the body is naturally breathing.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens.
And deepens.
So noticing if that's the case today.
We are not making the body breathe.
We are allowing the body to breathe.
Is it a slow breath?
Or is it a rapid breath?
Is it a deep breath?
Or a shallow breath?
Maybe we are breathing into the chest or perhaps into the stomach.
Is the inhale longer than the exhale?
Or is the exhale longer than the inhale?
And we are not so much watching the breath.
We are experiencing the breath.
We are feeling the breath.
So what does it feel like to breathe?
Perhaps we can feel the cool air coming in through the nostrils as we breathe in.
As the lungs and the chest and the stomach expand.
And then we might notice a short pause as the breath changes direction.
And then we might notice the warm air leaving the nostrils as we breathe out.
As the body softens.
And relaxes.
And sinks deeper into the bed.
Back to that next inhale.
And that next exhale.
We breathe in and the body expands.
And we breathe out as the body softens.
And relaxes.
And sinks deeper.
The breath is a powerful tool for letting go.
Helping us release tension from the body.
And allowing any lingering thoughts or worries from the day to gently drift away.
So for the next minute or so,
Let's help that process along by slowing,
Softening and deepening the breath.
Now balanced breathing helps to stimulate the vagus nerve.
It slows the heart rate and activates the body's natural relaxation response.
Signalling to the nervous system that it's safe to let go and rest.
It helps calm the mind and gently prepares the body for sleep.
An easy way to find that balance is to count the breath.
Inhaling and exhaling for the same count.
Let's try a few rounds together.
I invite you to breathe in for a count of five.
And breathe out for a count of five.
Now you can follow my count for a few breaths.
And then continuing at your own pace.
Let's breathe in.
Two.
Three.
Four.
Five.
And breathe out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Now you are welcome to adjust the count however you like.
Maybe breathing in for four and out for four.
Or in for six and out for six.
And there's no need to be exact.
And if counting feels distracting or unnatural,
Feel free to drop the count completely.
And simply continue to breathe in a way that feels balanced and relaxed.
So let me be quiet for a few moments so we can do this by ourselves.
Making sure that we are keeping the body relaxed as we breathe.
Trying not to breathe in too deeply.
We don't want any discomfort whatsoever.
This is all about relaxation.
As we continue to breathe.
Checking to see if the forehead is relaxed.
The jaw.
The neck and shoulders.
The stomach.
The legs.
And perhaps we are beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel in the body?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Maybe even vibrations running up and down the spine.
Ok,
Good.
You can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
Taking a moment to notice how the body is feeling.
And taking a moment to notice how the body is breathing now.
Is the breath a little slower?
A little softer?
Perhaps a little deeper?
We are not trying to purposely slow down or deepen the breath.
But if the breath has naturally slowed and relaxed.
Then that's ok.
We are allowing the body to breathe however it wants to breathe.
We are not making the body breathe.
We are allowing the body to breathe.
Just like we are not making ourselves fall asleep.
We are allowing ourselves to fall asleep.
We are allowing the breath to be soft.
We are allowing the body to unwind.
Allowing the breath to settle.
Inviting the body to find ease.
There's nothing to do but relax.
Allowing the calmness of sleep to gently wash over us.
And if the mind wanders.
Thinking about the day.
Making plans for tomorrow.
That's ok.
It's perfectly natural.
It's what the mind does.
So as soon as we catch ourselves lost in thought.
Trying not to give ourselves a hard time.
And seeing if we can simply notice the thought.
And then let that thought go.
We don't need to interact or engage with the thoughts.
We don't need to stop the thoughts or push them away.
We simply notice the thought.
Without judgement.
And let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay.
That's ok too.
Just coming back to the breath.
And allowing the thoughts to be in the background.
Feeling the breath roll in.
And feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in.
We are welcoming calm.
And with each breath out.
We are sinking a little deeper.
We are settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We are letting go of any pressure.
And we are allowing sleep to happen.
Let's gently shift our attention to the body.
Scanning the body from head to toe.
Releasing any tension wherever we find it.
As we relax each area.
We are going to be sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
Remember,
My instructions are just a gentle guide.
If your intuition leads you somewhere else.
Or if sleep starts to take over.
Feel free to follow that.
You are welcome to drift off whenever and wherever it feels right for you.
We'll start at the feet and gradually work our way up towards the head.
So I invite you to move your awareness down to the feet now.
Allowing the feet to relax completely.
Letting them fall naturally.
Feeling soft and loose.
Perhaps we can sense the weight of our feet on the mattress.
Or the gentle touch of the sheets against them.
We are simply noticing.
And releasing.
Perhaps seeing if we can direct our breath into the areas we are relaxing.
Now shifting our awareness into the left foot.
Gently focusing on the toes of the left foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Becoming aware of any sensations.
We might notice warmth.
Tingling.
Or subtle pulses.
Or perhaps there's no sensation at all.
And that's perfectly fine too.
There's no need for judgement.
No expectations.
Just allowing ourselves to be present with whatever we find.
Moving our awareness now up into the left lower leg.
The calf.
The shin.
Maybe we are directing our breath there.
Allowing any tightness to release as we exhale.
Bringing gentle awareness around the left knee now.
Letting the knee soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg now.
Allowing the leg to grow heavier.
Fully supported.
Allowing the leg to rest heavy.
Relaxed.
At ease after a long day.
We are noticing what's present.
And we are allowing the sensations to come and go.
And now shifting our attention to the right side of the body.
Moving our awareness to the right foot.
Relaxing the right foot.
Breathing in.
And as we exhale.
Allowing the foot to soften and find stillness.
Gently focusing in on the toes of the right foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Tuning in to any sensations without judgement.
Without expectation.
We are simply noticing and then letting go.
Bringing awareness into the right lower leg.
The calf.
The shin.
Allowing any tension to melt away as we rest into stillness.
Softening the right knee.
With each exhale releasing any tightness that might still be there.
Breathing in.
And as we breathe out.
Letting go even further.
Feeling ourselves sinking deeper.
And settling in for rest.
Allowing this relaxation to spread into the right upper leg now.
The thigh.
The hamstring.
Perhaps the leg feels heavy.
Perhaps it feels light.
Whatever we are experiencing is perfectly fine.
Now breathing into the whole right leg.
Letting go of any effort.
Allowing the leg to fully relax.
Bringing awareness to both legs now.
Our entire lower body resting heavy and at ease.
And bringing our awareness to the hips now.
Allowing gravity to settle here.
Inviting the hips to release.
Our hips often carry so much.
So let's see if we can let go of a little tightness or tension here.
Breathing into the hips.
And as we breathe out.
Feeling the hips and body.
Sinking deeper into the bed.
We are not judging any sensations that arise.
We are simply noticing with a sense of gentle curiosity.
Allowing the body to be just as it is.
Keeping our breathing light and easy as we continue to let go.
Allowing the body to surrender into this moment.
Inviting sleep to come naturally.
No need to force anything.
The mind calming.
The body relaxing.
And now let's gently shift our attention to the lower back.
Allowing any tension there to soften and release.
Feeling the gentle support of the bed beneath us.
As the lower back unwinds and lets go.
Bringing awareness now to the spine.
Allowing the back to soften and release.
As we breathe.
Imagining the vagus nerve gently wandering its way down the spine.
Helping to calm the body from the inside out.
With each inhale.
Imagining the breath gently massaging the spine.
And with each exhale.
Feeling the tension dissolve a little more.
As the vagus nerve supports this deep relaxation.
Expanding our awareness now to include the whole back.
Noticing how it feels to allow the back to soften and surrender to gravity.
We are enjoying the support of the bed beneath us.
Allowing the back to unwind.
Fully at ease.
Our back works so hard for us.
Keeping us upright throughout the day.
But now it's time to allow it to rest.
To let go.
To fully surrender.
We are safe here.
Held and supported.
And shifting our awareness to the belly now.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the belly expands.
And exhaling as the belly softens and releases.
Expanding.
And softening.
Rising.
And falling.
Soft.
And effortless.
Opening.
And releasing.
And bringing our awareness to the chest now.
Noticing the chest expanding gently with each inhale.
And softening with each exhale.
Noticing how each breath helps us settle more into the body.
Perhaps we are even sensing feelings of warmth or gentle tingles spreading as the body continues to relax.
Shifting our attention now to the shoulders.
This is a place where many of us hold stress.
So let's invite the shoulders to soften.
Allowing the shoulders to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And moving our awareness to the left arm now.
Inviting the arm to rest gently.
Noticing if the arm feels light or heavy.
Simply observing.
Bringing awareness now to the left hand.
Allowing the hand to soften and relax.
Allowing the fingers to rest.
There is nothing to do here.
We are simply unwinding.
Shifting our attention to the right arm now.
Allowing the arm to rest gently.
Feeling the weight of the arm.
Moving our awareness to the right hand.
Noticing any sensations.
Warmth.
Tingles.
Or maybe nothing at all.
Whatever we notice is perfectly fine.
Just allowing the hand to relax and rest.
Bringing awareness up to the neck and the throat now.
Feeling the air moving through the throat on the inhale.
And with each exhale,
Inviting softness and release.
Relaxing the back of the head now.
Letting the head rest heavy.
Sinking deeper into the pillow.
Allowing any lingering thoughts or worries to fall away.
As we surrender into the night.
Moving our awareness into the jaw.
Releasing any tightness there.
Fully letting go.
Relaxing into this present moment.
Softening the tongue inside the mouth.
Relaxing the cheeks.
The forehead.
The temples.
Relaxing the entire face.
Allowing our body and mind to fully relax.
Drifting effortlessly towards a peaceful slumber.
Let's expand our awareness to include the whole body.
From the top of the head.
To the tips of the fingers.
And the tips of the toes.
Noticing the sensations of relaxation spreading throughout the body.
And we are allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
We are letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
We are ready for deep restorative sleep.
Let's take a moment to enjoy this feeling of relaxation.
Allowing this feeling to sink deep into the body.
Soaking in this sense of ease.
Coming back now to the gentle,
Steady flow of the breath.
And imagining the breath expanding to include the whole body.
The breath breathing the body.
The breath calming the mind.
Breathing in.
And breathing out.
We don't need to change anything about the breath.
There is no need to slow down or deepen the breath.
We are simply noticing how the body is naturally breathing.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens.
And deepens.
So noticing if that is the case today.
We are not making the body breathe.
We are allowing the body to breathe.
Is it a slow breath?
Or is it a rapid breath?
Is it a deep breath?
Or a shallow breath?
Maybe we are breathing into the chest or perhaps into the stomach.
Is the inhale longer than the exhale?
Or is the exhale longer than the inhale?
And we are not so much watching the breath.
We are experiencing the breath.
We are feeling the breath.
So what does it feel like to breathe?
Perhaps we can feel the cool air coming in through the nostrils as we breathe in.
As the lungs and the chest and the stomach expand.
And then we might notice a short pause as the breath changes direction.
And then we might notice the warm air leaving the nostrils as we breathe out.
As the body softens.
And relaxes.
And sinks deeper into the bed.
Back to that next inhale.
And that next exhale.
We breathe in and the body expands.
And we breathe out as the body softens.
And relaxes.
And sinks deeper.
The breath is a powerful tool for letting go.
Helping us release tension from the body.
And allowing any lingering thoughts or worries from the day to gently drift away.
So for the next minute or so,
Let's help that process along by slowing,
Softening and deepening the breath.
Now balanced breathing helps to stimulate the vagus nerve.
It slows the heart rate and activates the body's natural relaxation response.
Signalling to the nervous system that it's safe to let go and rest.
It helps calm the mind and gently prepares the body for sleep.
An easy way to find that balance is to count the breath.
Inhaling and exhaling for the same count.
Let's try a few rounds together.
I invite you to breathe in for a count of five.
And breathe out for a count of five.
Now you can follow my count for a few breaths.
And then continuing at your own pace.
Let's breathe in.
Two.
Three.
Four.
Five.
And breathe out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Now you're welcome to adjust the count however you like.
Maybe breathing in for four and out for four.
Or in for six and out for six.
And there's no need to be exact.
And if counting feels distracting or unnatural,
Feel free to drop the count completely.
And simply continue to breathe in a way that feels balanced and relaxed.
So let me be quiet for a few moments so we can do this by ourselves.
Making sure that we're keeping the body relaxed as we breathe.
Trying not to breathe in too deeply.
We don't want any discomfort whatsoever.
This is all about relaxation.
As we continue to breathe.
Checking to see if the forehead is relaxed.
The jaw.
The neck and shoulders.
The stomach.
The legs.
And perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel in the body?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Maybe even vibrations running up and down the spine.
Ok,
Good.
You can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
Taking a moment to notice how the body is feeling.
And taking a moment to notice how the body is breathing now.
Is the breath a little slower?
A little softer?
Perhaps a little deeper?
We're not trying to purposely slow down or deepen the breath.
But if the breath has naturally slowed and relaxed.
Then that's ok.
We're allowing the body to breathe however it wants to breathe.
We're not making the body breathe.
We're allowing the body to breathe.
Just like we're not making ourselves fall asleep.
We're allowing ourselves to fall asleep.
We're allowing the breath to be soft.
We're allowing the body to unwind.
Allowing the breath to settle.
Inviting the body to find ease.
There's nothing to do but relax.
Allowing the calmness of sleep to gently wash over us.
And if the mind wanders.
Thinking about the day.
Making plans for tomorrow.
That's ok.
It's perfectly natural.
It's what the mind does.
So as soon as we catch ourselves lost in thought.
Trying not to give ourselves a hard time.
And seeing if we can simply notice the thought.
And then let that thought go.
We don't need to interact or engage with the thoughts.
We don't need to stop the thoughts or push them away.
We simply notice the thought.
Without judgement.
And let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay.
That's ok too.
Just coming back to the breath.
And allowing the thoughts to be in the background.
Feeling the breath roll in.
And feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in.
We are welcoming calm.
And with each breath out.
We are sinking a little deeper.
We are settling into this moment.
This restful space.
There is nowhere else to be.
Nothing else to see.
Nothing else to do.
We are letting go of any pressure.
And we are allowing sleep to happen.
Let's gently shift our attention to the body.
Scanning the body from head to toe.
Releasing any tension wherever we find it.
As we relax each area.
We are going to be sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
Remember,
My instructions are just a gentle guide.
If your intuition leads you somewhere else.
Or if sleep starts to take over.
Feel free to follow that.
You are welcome to drift off whenever and wherever it feels right for you.
We will start at the feet and gradually work our way up towards the head.
So I invite you to move your awareness down to the feet now.
Allowing the feet to relax completely.
Letting them fall naturally.
Feeling soft and loose.
Perhaps we can sense the weight of our feet on the mattress.
Or the gentle touch of the sheets against them.
We are simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we are relaxing.
Now shifting our awareness into the left foot.
Gently focusing on the toes of the left foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Becoming aware of any sensations.
We might notice warmth.
Or subtle pulses.
Or perhaps there's no sensation at all.
And that's perfectly fine too.
There's no need for judgement.
No expectations.
Just allowing ourselves to be present with whatever we find.
Moving our awareness now up into the left lower leg.
The calf.
The shin.
Maybe we are directing our breath there.
Allowing any tightness to release as we exhale.
Bringing gentle awareness around the left knee now.
Letting the knee soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg now.
Allowing the leg to grow heavier.
Fully supported.
Allowing the leg to rest heavy.
Relaxed.
At ease after a long day.
We are noticing what's present.
And we are allowing the sensations to come and go.
And now shifting our attention to the right side of the body.
Moving our awareness to the right foot.
Relaxing the right foot.
Breathing in.
And as we exhale.
Allowing the foot to soften and find stillness.
Gently focusing in on the toes of the right foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Tuning in to any sensations without judgement.
Without expectation.
We are simply noticing and then letting go.
Bringing awareness into the right lower leg.
The calf.
The shin.
Allowing any tension to melt away as we rest into stillness.
Softening the right knee.
With each exhale.
Releasing any tightness that might still be there.
Breathing in.
And as we breathe out.
Letting go even further.
Feeling ourselves sinking deeper.
And settling in for rest.
Allowing this relaxation to spread into the right upper leg now.
The thigh.
The hamstring.
Perhaps the leg feels heavy.
Perhaps it feels light.
Whatever we are experiencing is perfectly fine.
Now breathing into the whole right leg.
Letting go of any effort.
Allowing the leg to fully relax.
Bringing awareness to both legs now.
Our entire lower body resting heavy and at ease.
And bringing our awareness to the hips now.
Allowing gravity to settle here.
Inviting the hips to release.
Our hips often carry so much.
So let's see if we can let go of a little tightness or tension here.
Breathing into the hips.
And as we breathe out.
Feeling the hips and body.
Sinking deeper into the bed.
We are not judging any sensations that arise.
We are simply noticing with a sense of gentle curiosity.
Allowing the body to be just as it is.
Keeping our breathing light and easy as we continue to let go.
Allowing the body to surrender into this moment.
Inviting sleep to come naturally.
No need to force anything.
The mind calming.
The body relaxing.
And now let's gently shift our attention to the lower back.
Allowing any tension there to soften and release.
Feeling the gentle support of the bed beneath us.
As the lower back unwinds and lets go.
Bringing awareness now to the spine.
Allowing the back to soften and release.
As we breathe.
Imagining the vagus nerve gently wandering its way down the spine.
Helping to calm the body from the inside out.
With each inhale.
Imagining the breath gently massaging the spine.
And with each exhale.
Feeling the tension dissolve a little more.
As the vagus nerve supports this deep relaxation.
Expanding our awareness now to include the whole back.
Noticing how it feels to allow the back to soften and surrender to gravity.
We are enjoying the support of the bed beneath us.
Allowing the back to unwind.
Fully at ease.
Our back works so hard for us.
Keeping us upright throughout the day.
But now it's time to allow it to rest.
To let go.
To fully surrender.
We are safe here.
Held and supported.
And shifting our awareness to the belly now.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the belly expands.
And exhaling as the belly softens and releases.
Expanding.
And softening.
Rising.
And falling.
Soft.
And effortless.
Opening.
And releasing.
And bringing our awareness to the chest now.
Noticing the chest expanding gently with each inhale.
And softening with each exhale.
Noticing how each breath helps us settle more into the body.
Perhaps we are even sensing feelings of warmth or gentle tingles spreading as the body continues to relax.
Shifting our attention now to the shoulders.
This is a place where many of us hold stress.
So let's invite the shoulders to soften.
Allowing the shoulders to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And moving our awareness to the left arm now.
Inviting the arm to rest gently.
Noticing if the arm feels light or heavy.
Simply observing.
Bringing awareness now to the left hand.
Allowing the hand to soften and relax.
Allowing the fingers to rest.
There is nothing to do here.
We are simply unwinding.
Shifting our attention to the right arm now.
Allowing the arm to rest gently.
Feeling the weight of the arm.
Moving our awareness to the right hand.
Noticing any sensations.
Tingles.
Or maybe nothing at all.
Whatever we notice is perfectly fine.
Just allowing the hand to relax and rest.
Bringing awareness up to the neck and the throat now.
Feeling the air moving through the throat on the inhale.
And with each exhale.
Inviting softness and release.
Relaxing the back of the head now.
Letting the head rest heavy.
Sinking deeper into the pillow.
Allowing any lingering thoughts or worries to fall away.
As we surrender into the night.
Moving our awareness into the jaw.
Releasing any tightness there.
Fully letting go.
Relaxing into this present moment.
Softening the tongue inside the mouth.
Relaxing the cheeks.
The forehead.
The temples.
Relaxing the entire face.
Allowing our body and mind to fully relax.
Drifting effortlessly towards a peaceful slumber.
Let's expand our awareness to include the whole body.
From the top of the head.
To the tips of the fingers.
And the tips of the toes.
Noticing the sensations of relaxation spreading throughout the body.
And we are allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
We are letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
We are ready for deep,
Restorative sleep.
Let's take a moment to enjoy this feeling of relaxation.
Allowing this feeling to sink deep into the body.
Soaking in this sense of ease.
Coming back now to the gentle,
Steady flow of the breath.
And imagining the breath expanding to include the whole body.
The breath breathing the body.
The breath calming the mind.
Breathing in.
And breathing out.
We don't need to change anything about the breath.
There is no need to slow down or deepen the breath.
We are simply noticing how the body is naturally breathing.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens.
And deepens.
So noticing if that's the case today.
We are not making the body breathe.
We are allowing the body to breathe.
Is it a slow breath?
Or is it a rapid breath?
Is it a deep breath?
Or a shallow breath?
Maybe we are breathing into the chest or perhaps into the stomach.
Is the inhale longer than the exhale?
Or is the exhale longer than the inhale?
And we are not so much watching the breath.
We are experiencing the breath.
We are feeling the breath.
So what does it feel like to breathe?
Perhaps we can feel the cool air coming in through the nostrils as we breathe in.
As the lungs and the chest and the stomach expand.
And then we might notice a short pause as the breath changes direction.
And then we might notice the warm air leaving the nostrils as we breathe out.
As the body softens.
And relaxes.
And sinks deeper into the bed.
Back to that next inhale.
And that next exhale.
We breathe in and the body expands.
And we breathe out as the body softens.
And relaxes.
And sinks deeper.
The breath is a powerful tool for letting go.
Helping us release tension from the body.
And allowing any lingering thoughts or worries from the day to gently drift away.
So for the next minute or so,
Let's help that process along by slowing,
Softening and deepening the breath.
Now balanced breathing helps to stimulate the vagus nerve.
It slows the heart rate and activates the body's natural relaxation response.
Signalling to the nervous system that it's safe to let go and rest.
It helps calm the mind and gently prepares the body for sleep.
An easy way to find that balance is to count the breath.
Inhaling and exhaling for the same count.
Let's try a few rounds together.
I invite you to breathe in for a count of five.
And breathe out for a count of five.
Now you can follow my count for a few breaths.
And then continuing at your own pace.
Let's breathe in.
Two.
Three.
Four.
Five.
And breathe out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Now you're welcome to adjust the count however you like.
Maybe breathing in for four and out for four.
Or in for six and out for six.
And there's no need to be exact.
And if counting feels distracting or unnatural,
Feel free to drop the count completely.
And simply continue to breathe in a way that feels balanced and relaxed.
So let me be quiet for a few moments so we can do this by ourselves.
Making sure that we're keeping the body relaxed as we breathe.
Trying not to breathe in too deeply.
We don't want any discomfort whatsoever.
This is all about relaxation.
As we continue to breathe.
Checking to see if the forehead is relaxed.
The jaw.
The neck and shoulders.
The stomach.
The legs.
And perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel in the body?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Maybe even vibrations running up and down the spine.
Ok,
Good.
You can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
Taking a moment to notice how the body is feeling.
And taking a moment to notice how the body is breathing now.
Is the breath a little slower?
A little softer?
Perhaps a little deeper?
We're not trying to purposely slow down or deepen the breath.
But if the breath has naturally slowed and relaxed.
Then that's ok.
We're allowing the body to breathe however it wants to breathe.
Remember,
We're not making the body breathe.
We're allowing the body to breathe.
Just like we're not making ourselves fall asleep.
We're allowing ourselves to fall asleep.
We're allowing the breath to be soft.
We're allowing the body to unwind.
Allowing the breath to settle.
Inviting the body to find ease.
There's nothing to do but relax.
Allowing the calmness of sleep to gently wash over us.
And if the mind wanders.
Thinking about the day.
Making plans for tomorrow.
That's ok.
It's perfectly natural.
It's what the mind does.
So as soon as we catch ourselves lost in thought.
Trying not to give ourselves a hard time.
And seeing if we can simply notice the thought.
And then let that thought go.
We don't need to interact or engage with the thoughts.
We don't need to stop the thoughts or push them away.
We simply notice the thought.
Without judgement.
And let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay.
That's ok too.
Just coming back to the breath.
And allowing the thoughts to be in the background.
Feeling the breath roll in.
And feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in.
We are welcoming calm.
And with each breath out.
And we are sinking a little deeper.
We are settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We are letting go of any pressure.
And we are allowing sleep to happen.
Let's gently shift our attention to the body.
Scanning the body from head to toe.
Releasing any tension wherever we find it.
As we relax each area.
We are going to be sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
Remember,
My instructions are just a gentle guide.
If your intuition leads you somewhere else.
Or if sleep starts to take over.
Feel free to follow that.
You are welcome to drift off whenever and wherever it feels right for you.
We'll start at the feet and gradually work our way up towards the head.
So I invite you to move your awareness down to the feet now.
Allowing the feet to relax completely.
Letting them fall naturally.
Feeling soft and loose.
Perhaps we can sense the weight of our feet on the mattress.
Or the gentle touch of the sheets against them.
We are simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we are relaxing.
Now shifting our awareness into the left foot.
Gently focusing on the toes of the left foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Becoming aware of any sensations.
We might notice warmth.
Tingling.
Or subtle pulses.
Or perhaps there's no sensation at all.
And that's perfectly fine too.
There's no need for judgement.
No expectations.
Just allowing ourselves to be present with whatever we find.
Moving our awareness now up into the left lower leg.
The calf.
Maybe we are directing our breath there.
Allowing any tightness to release as we exhale.
Bringing gentle awareness around the left knee now.
Letting the knee soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg now.
Allowing the leg to grow heavier.
Fully supported.
Allowing the leg to rest heavy.
Relaxed.
At ease after a long day.
We are noticing what's present.
And we are allowing the sensations to come and go.
And now shifting our attention to the right side of the body.
Moving our awareness to the right foot.
Relaxing the right foot.
Breathing in.
And as we exhale.
Allowing the foot to soften and find stillness.
Gently focusing in on the toes of the right foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Tuning in to any sensations without judgement.
Without expectation.
We are simply noticing and then letting go.
Bringing awareness into the right lower leg.
The calf.
The shin.
Allowing any tension to melt away as we rest into stillness.
Softening the right knee.
With each exhale,
Releasing any tightness that might still be there.
Breathing in.
And as we breathe out.
Letting go even further.
Feeling ourselves sinking deeper.
And settling in for rest.
Allowing this relaxation to spread into the right upper leg now.
The thigh.
The hamstring.
Perhaps the leg feels heavy.
Perhaps it feels light.
Whatever we are experiencing is perfectly fine.
Now breathing into the whole right leg.
Letting go of any effort.
Allowing the leg to fully relax.
Bringing awareness to both legs now.
Our entire lower body resting heavy and at ease.
And bringing our awareness to the hips now.
Allowing gravity to settle here.
Inviting the hips to release.
Our hips often carry so much.
So let's see if we can let go of a little tightness or tension here.
Breathing into the hips.
And as we breathe out.
Feeling the hips and body.
Sinking deeper into the bed.
We are not judging any sensations that arise.
We are simply noticing with a sense of gentle curiosity.
Allowing the body to be just as it is.
Keeping our breathing light and easy as we continue to let go.
Allowing the body to surrender into this moment.
Inviting sleep to come naturally.
No need to force anything.
The mind calming.
The body relaxing.
And now let's gently shift our attention to the lower back.
Allowing any tension there to soften and release.
Feeling the gentle support of the bed beneath us.
As the lower back unwinds and lets go.
Bringing awareness now to the spine.
Allowing the back to soften and release.
As we breathe.
Imagining the vagus nerve gently wandering its way down the spine.
Helping to calm the body from the inside out.
With each inhale.
Imagining the breath gently massaging the spine.
And with each exhale.
Feeling the tension dissolve a little more.
As the vagus nerve supports this deep relaxation.
Expanding our awareness now to include the whole back.
Noticing how it feels to allow the back to soften and surrender to gravity.
We are enjoying the support of the bed beneath us.
Allowing the back to unwind.
Fully at ease.
Our back works so hard for us.
Keeping us upright throughout the day.
But now it's time to allow it to rest.
To let go.
To fully surrender.
We are safe here.
Held and supported.
And shifting our awareness to the belly now.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the belly expands.
And exhaling as the belly softens and releases.
Expanding.
And softening.
Rising.
And falling.
Soft.
And effortless.
Opening.
And releasing.
And bringing our awareness to the chest now.
Noticing the chest expanding gently with each inhale.
And softening with each exhale.
Noticing how each breath helps us settle more into the body.
Perhaps we are even sensing feelings of warmth or gentle tingles spreading as the body continues to relax.
Shifting our attention now to the shoulders.
This is a place where many of us hold stress.
So let's invite the shoulders to soften.
Allowing the shoulders to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And moving our awareness to the left arm now.
Inviting the arm to rest gently.
Noticing if the arm feels light or heavy.
Simply observing.
Bringing awareness now to the left hand.
Allowing the hand to soften and relax.
Allowing the fingers to rest.
There is nothing to do here.
We are simply unwinding.
Shifting our attention to the right arm now.
Allowing the arm to rest gently.
Feeling the weight of the arm.
Moving our awareness to the right hand.
Noticing any sensations.
Tingles.
Or maybe nothing at all.
Whatever we notice is perfectly fine.
Just allowing the hand to relax and rest.
Bringing awareness up to the neck and the throat now.
Feeling the air moving through the throat on the inhale.
And with each exhale.
Inviting softness and release.
Relaxing the back of the head now.
Letting the head rest heavy.
Sinking deeper into the pillow.
Allowing any lingering thoughts or worries to fall away.
As we surrender into the night.
Moving our awareness into the jaw.
Releasing any tightness there.
Fully letting go.
Relaxing into this present moment.
Softening the tongue inside the mouth.
Relaxing the cheeks.
The forehead.
The temples.
Relaxing the entire face.
Allowing our body and mind to fully relax.
Drifting effortlessly towards a peaceful slumber.
Let's expand our awareness to include the whole body.
From the top of the head.
To the tips of the fingers.
And the tips of the toes.
Noticing the sensations of relaxation spreading throughout the body.
And we are allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
We are letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
We are ready for deep,
Restorative sleep.
Let's take a moment to enjoy this feeling of relaxation.
Allowing this feeling to sink deep into the body.
Soaking in this sense of ease.
Coming back now to the gentle,
Steady flow of the breath.
And imagining the breath expanding to include the whole body.
The breath breathing the body.
The breath calming the mind.
Breathing in.
And breathing out.
We don't need to change anything about the breath.
There is no need to slow down or deepen the breath.
We are simply noticing how the body is naturally breathing.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens and deepens.
So noticing if that's the case today.
We are not making the body breathe.
We are allowing the body to breathe.
Is it a slow breath?
Or is it a rapid breath?
Is it a deep breath?
Or a shallow breath?
Maybe we are breathing into the chest or perhaps into the stomach.
Is the inhale longer than the exhale?
Or is the exhale longer than the inhale?
And we are not so much watching the breath.
We are experiencing the breath.
We are feeling the breath.
So what does it feel like to breathe?
Perhaps we can feel the cool air coming in through the nostrils as we breathe in.
As the lungs and the chest and the stomach expand.
And then we might notice a short pause as the breath changes direction.
And then we might notice the warm air leaving the nostrils as we breathe out.
As the body softens.
And relaxes.
And sinks deeper into the bed.
Back to that next inhale.
And that next exhale.
We breathe in and the body expands.
And we breathe out as the body softens.
And relaxes.
And sinks deeper.
The breath is a powerful tool for letting go.
Helping us release tension from the body.
And allowing any lingering thoughts or worries from the day to gently drift away.
So for the next minute or so,
Let's help that process along by slowing,
Softening and deepening the breath.
Now balanced breathing helps to stimulate the vagus nerve.
It slows the heart rate and activates the body's natural relaxation response.
Signalling to the nervous system that it's safe to let go and rest.
It helps calm the mind and gently prepares the body for sleep.
An easy way to find that balance is to count the breath.
Inhaling and exhaling for the same count.
Let's try a few rounds together.
I invite you to breathe in for a count of five.
And breathe out for a count of five.
Now you can follow my count for a few breaths.
And then continuing at your own pace.
Let's breathe in.
Two.
Three.
Four.
Five.
And breathe out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Now you are welcome to adjust the count however you like.
Maybe breathing in for four and out for four.
Or in for six and out for six.
And there's no need to be exact.
And if counting feels distracting or unnatural,
Feel free to drop the count completely.
And simply continue to breathe in a way that feels balanced and relaxed.
So let me be quiet for a few moments so we can do this by ourselves.
Making sure that we're keeping the body relaxed as we breathe.
Trying not to breathe in too deeply.
We don't want any discomfort whatsoever.
This is all about relaxation.
As we continue to breathe.
Checking to see if the forehead is relaxed.
The jaw.
The neck and shoulders.
The stomach.
The legs.
And perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel in the body?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Maybe even vibrations running up and down the spine.
Ok,
Good.
You can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
Taking a moment to notice how the body is feeling.
And taking a moment to notice how the body is breathing now.
Is the breath a little slower?
A little softer?
Perhaps a little deeper?
We're not trying to purposely slow down or deepen the breath.
But if the breath has naturally slowed and relaxed.
Then that's ok.
We're allowing the body to breathe however it wants to breathe.
We're not making the body breathe.
We're allowing the body to breathe.
Just like we're not making ourselves fall asleep.
We're allowing ourselves to fall asleep.
We're allowing the breath to be soft.
We're allowing the body to unwind.
Allowing the breath to settle.
Inviting the body to find ease.
There's nothing to do but relax.
Allowing the calmness of sleep to gently wash over us.
And if the mind wanders.
Thinking about the day.
Making plans for tomorrow.
That's ok.
It's perfectly natural.
It's what the mind does.
So as soon as we catch ourselves lost in thought.
Trying not to give ourselves a hard time.
And seeing if we can simply notice the thought.
And then let that thought go.
We don't need to interact or engage with the thoughts.
We don't need to stop the thoughts or push them away.
We simply notice the thought.
Without judgement.
And let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay.
That's ok too.
Just coming back to the breath.
And allowing the thoughts to be in the background.
Feeling the breath roll in.
And feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in.
We are welcoming calm.
And with each breath out.
We are sinking a little deeper.
We are settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We are letting go of any pressure.
And we are allowing sleep to happen.
Let's gently shift our attention to the body.
Scanning the body from head to toe.
Releasing any tension wherever we find it.
As we relax each area.
We are going to be sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
Remember,
My instructions are just a gentle guide.
If your intuition leads you somewhere else.
Or if sleep starts to take over.
Feel free to follow that.
You are welcome to drift off whenever and wherever it feels right for you.
We'll start at the feet and gradually work our way up towards the head.
So I invite you to move your awareness down to the feet now.
Allowing the feet to relax completely.
Letting them fall naturally.
Feeling soft and loose.
Perhaps we can sense the weight of our feet on the mattress.
Or the gentle touch of the sheets against them.
We are simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we are relaxing.
Now shifting our awareness into the left foot.
Gently focusing on the toes of the left foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Becoming aware of any sensations.
We might notice warmth.
Tingling.
Or subtle pulses.
Or perhaps there's no sensation at all.
And that's perfectly fine too.
There's no need for judgement.
No expectations.
Just allowing ourselves to be present with whatever we find.
Moving our awareness now up into the left lower leg.
The calf.
The shin.
Maybe we are directing our breath there.
Allowing any tightness to release as we exhale.
Bringing gentle awareness around the left knee now.
Letting the knee soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg now.
Allowing the leg to grow heavier.
Fully supported.
Allowing the leg to rest heavy.
Relaxed.
At ease after a long day.
We are noticing what's present.
And we are allowing the sensations to come and go.
And now shifting our attention to the right side of the body.
Moving our awareness to the right foot.
Relaxing the right foot.
Breathing in.
And as we exhale.
Allowing the foot to soften and find stillness.
Gently focusing in on the toes of the right foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Tuning in to any sensations without judgement.
Without expectation.
We are simply noticing and then letting go.
Bringing awareness into the right lower leg.
The calf.
The shin.
Allowing any tension to melt away as we rest into stillness.
Softening the right knee.
With each exhale.
Releasing any tightness that might still be there.
Breathing in.
And as we breathe out.
Letting go even further.
Feeling ourselves sinking deeper.
And settling in for rest.
Allowing this relaxation to spread into the right upper leg now.
The thigh.
The hamstring.
Perhaps the leg feels heavy.
Perhaps it feels light.
Whatever we are experiencing is perfectly fine.
Now breathing into the whole right leg.
Letting go of any effort.
Allowing the leg to fully relax.
Bringing awareness to both legs now.
Our entire lower body resting heavy and at ease.
And bringing our awareness to the hips now.
Allowing gravity to settle here.
Inviting the hips to release.
Our hips often carry so much.
So let's see if we can let go of a little tightness or tension here.
Breathing into the hips.
And as we breathe out.
Feeling the hips and body.
Sinking deeper into the bed.
We are not judging any sensations that arise.
We are simply noticing with a sense of gentle curiosity.
Allowing the body to be just as it is.
Keeping our breathing light and easy as we continue to let go.
Allowing the body to surrender into this moment.
Inviting sleep to come naturally.
No need to force anything.
The mind calming.
The body relaxing.
And now let's gently shift our attention to the lower back.
Allowing any tension there to soften and release.
Feeling the gentle support of the bed beneath us.
As the lower back unwinds and lets go.
Bringing awareness now to the spine.
Allowing the back to soften and release.
As we breathe.
Imagining the vagus nerve gently wandering its way down the spine.
Helping to calm the body from the inside out.
With each inhale.
Imagining the breath gently massaging the spine.
And with each exhale.
Feeling the tension dissolve a little more.
As the vagus nerve supports this deep relaxation.
Expanding our awareness now to include the whole back.
Noticing how it feels to allow the back to soften and surrender to gravity.
We are enjoying the support of the bed beneath us.
Allowing the back to unwind.
Fully at ease.
Our back works so hard for us.
Keeping us upright throughout the day.
But now it's time to allow it to rest.
To let go.
To fully surrender.
We are safe here.
Held and supported.
And shifting our awareness to the belly now.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the belly expands.
And exhaling as the belly softens and releases.
Expanding.
And softening.
Rising.
And falling.
Soft and effortless.
Opening and releasing.
Expanding.
And bringing our awareness to the chest now.
Noticing the chest expanding gently with each inhale.
And softening with each exhale.
Noticing how each breath helps us settle more into the body.
Perhaps we are even sensing feelings of warmth or gentle tingles spreading as the body continues to relax.
Shifting our attention now to the shoulders.
This is a place where many of us hold stress.
So let's invite the shoulders to soften.
Allowing the shoulders to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And moving our awareness to the left arm now.
Inviting the arm to rest gently.
Noticing if the arm feels light or heavy.
Simply observing.
Bringing awareness now to the left hand.
Allowing the hand to soften and relax.
Allowing the fingers to rest.
There is nothing to do here.
We are simply unwinding.
Shifting our attention to the right arm now.
Allowing the arm to rest gently.
Feeling the weight of the arm.
Moving our awareness to the right hand.
Noticing any sensations.
Tingles.
Or maybe nothing at all.
Whatever we notice is perfectly fine.
Just allowing the hand to relax and rest.
Bringing awareness up to the neck and the throat now.
Feeling the air moving through the throat on the inhale.
And with each exhale.
Inviting softness and release.
Relaxing the back of the head now.
Letting the head rest heavy.
Sinking deeper into the pillow.
Allowing any lingering thoughts or worries to fall away.
As we surrender into the night.
Moving our awareness into the jaw.
Releasing any tightness there.
Fully letting go.
Relaxing into this present moment.
Softening the tongue inside the mouth.
Relaxing the cheeks.
The forehead.
The temples.
Relaxing the entire face.
Allowing our body and mind to fully relax.
Drifting effortlessly towards a peaceful slumber.
Let's expand our awareness to include the whole body.
From the top of the head.
To the tips of the fingers.
And the tips of the toes.
Noticing the sensations of relaxation spreading throughout the body.
And we are allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
We are letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
We are ready for deep,
Restorative sleep.
Let's take a moment to enjoy this feeling of relaxation.
Allowing this feeling to sink deep into the body.
Soaking in this sense of ease.
Coming back now to the gentle,
Steady flow of the breath.
And imagining the breath expanding to include the whole body.
The breath breathing the body.
The breath calming the mind.
Breathing in.
And breathing out.
We don't need to change anything about the breath.
There is no need to slow down or deepen the breath.
We are simply noticing how the body is naturally breathing.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens and deepens.
So noticing if that's the case today.
We are not making the body breathe.
We are allowing the body to breathe.
Is it a slow breath?
Or is it a rapid breath?
Is it a deep breath?
Or a shallow breath?
Maybe we are breathing into the chest or perhaps into the stomach.
Is the inhale longer than the exhale?
Or is the exhale longer than the inhale?
And we are not so much watching the breath.
We are experiencing the breath.
We are feeling the breath.
So what does it feel like to breathe?
Perhaps we can feel the cool air coming in through the nostrils as we breathe in.
As the lungs and the chest and the stomach expand.
And then we might notice a short pause as the breath changes direction.
And then we might notice the warm air leaving the nostrils as we breathe out.
As the body softens.
And relaxes.
And sinks deeper into the bed.
Back to that next inhale.
And that next exhale.
We breathe in and the body expands.
And we breathe out as the body softens and relaxes and sinks deeper.
The breath is a powerful tool for letting go.
Helping us release tension from the body.
And allowing any lingering thoughts or worries from the day to gently drift away.
So for the next minute or so,
Let's help that process along by slowing,
Softening and deepening the breath.
Now balanced breathing helps to stimulate the vagus nerve.
It slows the heart rate and activates the body's natural relaxation response.
Signalling to the nervous system that it's safe to let go and rest.
It helps calm the mind and gently prepares the body for sleep.
An easy way to find that balance is to count the breath.
Inhaling and exhaling for the same count.
Let's try a few rounds together.
I invite you to breathe in for a count of five.
And breathe out for a count of five.
Now you can follow my count for a few breaths.
And then continuing at your own pace.
Let's breathe in.
Two.
Three.
Four.
Five.
And breathe out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Now you're welcome to adjust the count however you like.
Maybe breathing in for four and out for four.
Or in for six and out for six.
And there's no need to be exact.
And if counting feels distracting or unnatural,
Feel free to drop the count completely.
And simply continue to breathe in a way that feels balanced and relaxed.
So let me be quiet for a few moments so we can do this by ourselves.
Making sure that we're keeping the body relaxed as we breathe.
Trying not to breathe in too deeply.
We don't want any discomfort whatsoever.
This is all about relaxation.
As we continue to breathe.
Checking to see if the forehead is relaxed.
The jaw.
The neck and shoulders.
The stomach.
And perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel in the body?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Maybe even vibrations running up and down the spine.
Ok,
Good.
You can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
Taking a moment to notice how the body is feeling.
And taking a moment to notice how the body is breathing now.
Is the breath a little slower?
A little softer?
Perhaps a little deeper?
We're not trying to purposely slow down or deepen the breath.
But if the breath has naturally slowed and relaxed,
Then that's ok.
We're allowing the body to breathe however it wants to breathe.
We're not making the body breathe.
We're allowing the body to breathe.
Just like we're not making ourselves fall asleep.
We're allowing ourselves to fall asleep.
We're allowing the breath to be soft.
We're allowing the body to unwind.
Allowing the breath to settle.
Inviting the body to find ease.
There's nothing to do but relax.
Allowing the calmness of sleep to gently wash over us.
And if the mind wanders,
Thinking about the day.
Making plans for tomorrow.
That's ok.
It's perfectly natural.
It's what the mind does.
So as soon as we catch ourselves lost in thought.
Trying not to give ourselves a hard time.
And seeing if we can simply notice the thought.
And then let that thought go.
We don't need to interact or engage with the thoughts.
We don't need to stop the thoughts or push them away.
We simply notice the thought.
Without judgement.
And let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay,
That's ok too.
Just coming back to the breath.
And allowing the thoughts to be in the background.
Feeling the breath roll in.
And feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in,
We are welcoming calm.
And with each breath out,
We are sinking a little deeper.
We are settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We are letting go of any pressure.
And we are allowing sleep to happen.
Let's gently shift our attention to the body.
Scanning the body from head to toe.
Releasing any tension wherever we find it.
As we relax each area,
We are going to be sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
Remember,
My instructions are just a gentle guide.
If your intuition leads you somewhere else,
Or if sleep starts to take over,
Feel free to follow that.
You're welcome to drift off whenever and wherever it feels right for you.
We'll start at the feet and gradually work our way up towards the head.
So I invite you to move your awareness down to the feet now.
Allowing the feet to relax completely.
Letting them fall naturally.
Feeling soft and loose.
Perhaps we can sense the weight of our feet on the mattress,
Or the gentle touch of the sheets against them.
We are simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we are relaxing.
Now shifting our awareness into the left foot.
Gently focusing on the toes of the left foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Becoming aware of any sensations.
We might notice warmth,
Or subtle pulses.
Or perhaps there's no sensation at all.
And that's perfectly fine too.
There's no need for judgement.
No expectations.
Just allowing ourselves to be present with whatever we find.
Moving our awareness now up into the left lower leg.
The calf.
The shin.
Maybe we're directing our breath there.
Allowing any tightness to release as we exhale.
Bringing gentle awareness around the left knee now.
Letting the knee soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg now.
Allowing the leg to grow heavier.
Fully supported.
Allowing the leg to rest heavy.
Relaxed.
At ease after a long day.
We're noticing what's present.
And we're allowing the sensations to come and go.
And now shifting our attention to the right side of the body.
Moving our awareness to the right foot.
Relaxing the right foot.
Breathing in.
And as we exhale.
Allowing the foot to soften and find stillness.
Gently focusing in on the toes of the right foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Tuning in to any sensations without judgement.
Without expectation.
We're simply noticing and then letting go.
Bringing awareness into the right lower leg.
The calf.
The shin.
Allowing any tension to melt away as we rest into stillness.
Softening the right knee.
With each exhale.
Releasing any tightness that might still be there.
Breathing in.
And as we breathe out.
Letting go even further.
Feeling ourselves sinking deeper.
And settling in for rest.
Allowing this relaxation to spread into the right upper leg now.
The thigh.
The hamstring.
Perhaps the leg feels heavy.
Perhaps it feels light.
Whatever we're experiencing is perfectly fine.
Now breathing into the whole right leg.
Letting go of any effort.
Allowing the leg to fully relax.
Bringing awareness to both legs now.
Our entire lower body resting heavy and at ease.
And bringing our awareness to the hips now.
Allowing gravity to settle here.
Inviting the hips to release.
Our hips often carry so much.
So let's see if we can let go of a little tightness or tension here.
Breathing into the hips.
And as we breathe out.
Feeling the hips and body sinking deeper into the bed.
We're not judging any sensations that arise.
We're simply noticing with a sense of gentle curiosity.
Allowing the body to be just as it is.
Keeping our breathing light and easy as we continue to let go.
Allowing the body to surrender into this moment.
Inviting sleep to come naturally.
No need to force anything.
The mind calming.
The body relaxing.
And now let's gently shift our attention to the lower back.
Allowing any tension there to soften and release.
Feeling the gentle support of the bed beneath us.
As the lower back unwinds and lets go.
Bringing awareness now to the spine.
Allowing the back to soften and release.
As we breathe.
Imagining the vagus nerve gently wandering its way down the spine.
Helping to calm the body from the inside out.
With each inhale.
Imagining the breath gently massaging the spine.
And with each exhale.
Feeling the tension dissolve a little more.
As the vagus nerve supports this deep relaxation.
Expanding our awareness now to include the whole back.
Noticing how it feels to allow the back to soften and surrender to gravity.
We are enjoying the support of the bed beneath us.
Allowing the back to unwind.
Fully at ease.
Our back works so hard for us.
Keeping us upright throughout the day.
But now it's time to allow it to rest.
To let go.
To fully surrender.
We are safe here.
Held and supported.
And shifting our awareness to the belly now.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the belly expands.
And exhaling as the belly softens and releases.
Expanding.
And softening.
Rising.
And falling.
Soft.
And effortless.
Opening.
And releasing.
And bringing our awareness to the chest now.
Noticing the chest expanding gently with each inhale.
And softening with each exhale.
Noticing how each breath helps us settle more into the body.
Perhaps we are even sensing feelings of warmth or gentle tingles spreading as the body continues to relax.
Shifting our attention now to the shoulders.
This is a place where many of us hold stress.
So let's invite the shoulders to soften.
Allowing the shoulders to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And moving our awareness to the left arm now.
Inviting the arm to rest gently.
Noticing if the arm feels light or heavy.
Simply observing.
Bringing awareness now to the left hand.
Allowing the hand to soften and relax.
Allowing the fingers to rest.
There is nothing to do here.
We are simply unwinding.
Shifting our attention to the right arm now.
Allowing the arm to rest gently.
Feeling the weight of the arm.
Moving our awareness to the right hand.
Noticing any sensations.
Tingles.
Or maybe nothing at all.
Whatever we notice is perfectly fine.
Just allowing the hand to relax and rest.
Bringing awareness up to the neck and the throat now.
Feeling the air moving through the throat on the inhale.
And with each exhale.
Inviting softness and release.
Relaxing the back of the head now.
Letting the head rest heavy.
Sinking deeper into the pillow.
Allowing any lingering thoughts or worries to fall away.
As we surrender into the night.
Moving our awareness into the jaw.
Releasing any tightness there.
Fully letting go.
Relaxing into this present moment.
Softening the tongue inside the mouth.
Relaxing the cheeks.
The forehead.
The temples.
Relaxing the entire face.
Allowing our body and mind to fully relax.
Drifting effortlessly towards a peaceful slumber.
Let's expand our awareness to include the whole body.
From the top of the head.
To the tips of the fingers.
And the tips of the toes.
Noticing the sensations of relaxation spreading throughout the body.
And we are allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
We are letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
We are ready for deep,
Restorative sleep.
Let's take a moment to enjoy this feeling of relaxation.
Allowing this feeling to sink deep into the body.
Soaking in this sense of ease.
Coming back now to the gentle,
Steady flow of the breath.
And imagining the breath expanding to include the whole body.
The breath breathing the body.
The breath calming the mind.
Breathing in.
And breathing out.
We don't need to change anything about the breath.
There is no need to slow down or deepen the breath.
We are simply noticing how the body is naturally breathing.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens.
And deepens.
So noticing if that is the case today.
We are not making the body breathe.
We are allowing the body to breathe.
Is it a slow breath?
Or is it a rapid breath?
Is it a deep breath?
Or a shallow breath?
Maybe we are breathing into the chest or perhaps into the stomach.
Is the inhale longer than the exhale?
Or is the exhale longer than the inhale?
And we are not so much watching the breath.
We are experiencing the breath.
We are feeling the breath.
So what does it feel like to breathe?
Perhaps we can feel the cool air coming in through the nostrils as we breathe in.
As the lungs and the chest and the stomach expand.
And then we might notice a short pause as the breath changes direction.
And then we might notice the warm air leaving the nostrils as we breathe out.
As the body softens.
And relaxes.
And sinks deeper into the bed.
Back to that next inhale.
And that next exhale.
We breathe in and the body expands.
And we breathe out as the body softens.
And relaxes.
And sinks deeper.
The breath is a powerful tool for letting go.
Helping us release tension from the body.
And allowing any lingering thoughts or worries from the day to gently drift away.
So for the next minute or so,
Let's help that process along by slowing,
Softening and deepening the breath.
Now balanced breathing helps to stimulate the vagus nerve.
It slows the heart rate and activates the body's natural relaxation response.
Signalling to the nervous system that it's safe to let go and rest.
It helps calm the mind and gently prepares the body for sleep.
An easy way to find that balance is to count the breath.
Inhaling and exhaling for the same count.
Let's try a few rounds together.
I invite you to breathe in for a count of five.
And breathe out for a count of five.
Now you can follow my count for a few breaths.
And then continuing at your own pace.
Let's breathe in.
Two.
Three.
Four.
Five.
And breathe out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Now you're welcome to adjust the count however you like.
Maybe breathing in for four and out for four.
Or in for six and out for six.
And there's no need to be exact.
And if counting feels distracting or unnatural,
Feel free to drop the count completely.
And simply continue to breathe in a way that feels balanced and relaxed.
So let me be quiet for a few moments so we can do this by ourselves.
Making sure that we're keeping the body relaxed as we breathe.
Trying not to breathe in too deeply.
We don't want any discomfort whatsoever.
This is all about relaxation.
As we continue to breathe.
Checking to see if the forehead is relaxed.
The jaw.
The neck and shoulders.
The stomach.
The legs.
And perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel in the body?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Maybe even vibrations running up and down the spine.
Ok,
Good.
You can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
Taking a moment to notice how the body is feeling.
And taking a moment to notice how the body is breathing now.
Is the breath a little slower?
A little softer?
Perhaps a little deeper?
We're not trying to purposely slow down or deepen the breath.
But if the breath has naturally slowed and relaxed.
Then that's ok.
We're allowing the body to breathe however it wants to breathe.
We're not making the body breathe.
We're allowing the body to breathe.
Just like we're not making ourselves fall asleep.
We're allowing ourselves to fall asleep.
We're allowing the breath to be soft.
We're allowing the body to unwind.
Allowing the breath to settle.
Inviting the body to find ease.
There's nothing to do but relax.
Allowing the calmness of sleep to gently wash over us.
And if the mind wanders.
Thinking about the day.
Making plans for tomorrow.
That's ok.
It's perfectly natural.
It's what the mind does.
So as soon as we catch ourselves lost in thought.
Trying not to give ourselves a hard time.
And seeing if we can simply notice the thought.
And then let that thought go.
We don't need to interact or engage with the thoughts.
We don't need to stop the thoughts or push them away.
We simply notice the thought.
Without judgement.
And let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay.
That's ok too.
Just coming back to the breath.
And allowing the thoughts to be in the background.
Feeling the breath roll in.
And feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in we are welcoming calm.
And with each breath out we are sinking a little deeper.
We are settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We are letting go of any pressure.
And we are allowing sleep to happen.
Let's gently shift our attention to the body.
Scanning the body from head to toe.
Releasing any tension wherever we find it.
As we relax each area.
We are going to be sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
Remember,
My instructions are just a gentle guide.
If your intuition leads you somewhere else.
Or if sleep starts to take over.
Feel free to follow that.
You're welcome to drift off whenever and wherever it feels right for you.
We'll start at the feet and gradually work our way up towards the head.
So I invite you to move your awareness down to the feet now.
Allowing the feet to relax completely.
Letting them fall naturally.
Feeling soft and loose.
Perhaps we can sense the weight of our feet on the mattress.
Or the gentle touch of the sheets against them.
We are simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we are relaxing.
Now shifting our awareness into the left foot.
Gently focusing on the toes of the left foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Becoming aware of any sensations.
We might notice warmth.
Tingling.
Or subtle pulses.
Or perhaps there's no sensation at all.
And that's perfectly fine too.
There's no need for judgement.
No expectations.
Just allowing ourselves to be present with whatever we find.
Moving our awareness now up into the left lower leg.
The calf.
Maybe we are directing our breath there.
Allowing any tightness to release as we exhale.
Bringing gentle awareness around the left knee now.
Letting the knee soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg now.
Allowing the leg to grow heavier.
Fully supported.
Allowing the leg to rest heavy.
Relaxed.
At ease after a long day.
We are noticing what's present.
And we are allowing the sensations to come and go.
And now shifting our attention to the right side of the body.
Moving our awareness to the right foot.
Relaxing the right foot.
Breathing in.
And as we exhale.
Allowing the foot to soften and find stillness.
Gently focusing in on the toes of the right foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Tuning in to any sensations without judgement.
Without expectation.
We are simply noticing and then letting go.
Bringing awareness into the right lower leg.
The calf.
The shin.
Allowing any tension to melt away as we rest into stillness.
Softening the right knee.
With each exhale.
Releasing any tightness that might still be there.
Breathing in.
And as we breathe out.
Letting go even further.
Feeling ourselves sinking deeper.
And settling in for rest.
Allowing this relaxation to spread into the right upper leg now.
The thigh.
The hamstring.
Perhaps the leg feels heavy.
Perhaps it feels light.
Whatever we are experiencing is perfectly fine.
Now breathing into the whole right leg.
Letting go of any effort.
Allowing the leg to fully relax.
Bringing awareness to both legs now.
Our entire lower body resting heavy and at ease.
And bringing our awareness to the hips now.
Allowing gravity to settle here.
Inviting the hips to release.
Our hips often carry so much.
So let's see if we can let go of a little tightness or tension here.
Breathing into the hips.
And as we breathe out.
Feeling the hips and body.
Sinking deeper into the bed.
We are not judging any sensations that arise.
We are simply noticing with a sense of gentle curiosity.
Allowing the body to be just as it is.
Keeping our breathing light and easy as we continue to let go.
Allowing the body to surrender into this moment.
Inviting sleep to come naturally.
No need to force anything.
The mind calming.
The body relaxing.
And now let's gently shift our attention to the lower back.
Allowing any tension there to soften and release.
Feeling the gentle support of the bed beneath us.
As the lower back unwinds and lets go.
Bringing awareness now to the spine.
Allowing the back to soften and release.
As we breathe,
Imagining the vagus nerve gently wandering its way down the spine.
Helping to calm the body from the inside out.
With each inhale,
Imagining the breath gently massaging the spine.
And with each exhale,
Feeling the tension dissolve a little more.
As the vagus nerve supports this deep relaxation.
Expanding our awareness now to include the whole back.
Noticing how it feels to allow the back to soften and surrender to gravity.
We are enjoying the support of the bed beneath us.
Allowing the back to unwind.
Fully at ease.
Our back works so hard for us.
Keeping us upright throughout the day.
But now it's time to allow it to rest.
To let go.
To fully surrender.
We are safe here.
Held and supported.
And shifting our awareness to the belly now.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the belly expands.
And exhaling as the belly softens and releases.
Expanding.
And softening.
Rising.
Soft.
And effortless.
Opening.
And releasing.
And bringing our awareness to the chest now.
Noticing the chest expanding gently with each inhale.
And softening with each exhale.
Noticing how each breath helps us settle more into the body.
Perhaps we are even sensing feelings of warmth or gentle tingles spreading as the body continues to relax.
Shifting our attention now to the shoulders.
This is a place where many of us hold stress.
So let's invite the shoulders to soften.
Allowing the shoulders to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And moving our awareness to the left arm now.
Inviting the arm to rest gently.
Noticing if the arm feels light or heavy.
Simply observing.
Bringing awareness now to the left hand.
Allowing the hand to soften and relax.
Allowing the fingers to rest.
There is nothing to do here.
We are simply unwinding.
Shifting our attention to the right arm now.
Allowing the arm to rest gently.
Feeling the weight of the arm.
Moving our awareness to the right hand.
Noticing any sensations.
Tingles.
Or maybe nothing at all.
Whatever we notice is perfectly fine.
Just allowing the hand to relax and rest.
Bringing awareness up to the neck and the throat now.
Feeling the air moving through the throat on the inhale.
And with each exhale.
Inviting softness and release.
Relaxing the back of the head now.
Letting the head rest heavy.
Sinking deeper into the pillow.
Allowing any lingering thoughts or worries to fall away.
As we surrender into the night.
Moving our awareness into the jaw.
Releasing any tightness there.
Fully letting go.
Relaxing into this present moment.
Softening the tongue inside the mouth.
Relaxing the cheeks.
The forehead.
The temples.
Relaxing the entire face.
We are allowing our body and mind to fully relax.
Drifting effortlessly towards a peaceful slumber.
Let's expand our awareness to include the whole body.
From the top of the head.
To the tips of the fingers.
And the tips of the toes.
Noticing the sensations of relaxation spreading throughout the body.
And we are allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
We are letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
We are ready for deep restorative sleep.
Let's take a moment to enjoy this feeling of relaxation.
Allowing this feeling to sink deep into the body.
Soaking in this sense of ease.
Coming back now to the gentle,
Steady flow of the breath.
And imagining the breath expanding to include the whole body.
The breath breathing the body.
The breath calming the mind.
Breathing in.
And breathing out.
We don't need to change anything about the breath.
There is no need to slow down or deepen the breath.
We are simply noticing how the body is naturally breathing.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens.
And deepens.
So noticing if that's the case today.
We are not making the body breathe.
We are allowing the body to breathe.
Is it a slow breath?
Or is it a rapid breath?
Is it a deep breath?
Or a shallow breath?
Maybe we are breathing into the chest or perhaps into the stomach.
Is the inhale longer than the exhale?
Or is the exhale longer than the inhale?
And we are not so much watching the breath.
We are experiencing the breath.
We are feeling the breath.
So what does it feel like to breathe?
Perhaps we can feel the cool air coming in through the nostrils as we breathe in.
As the lungs and the chest and the stomach expand.
And then we might notice a short pause as the breath changes direction.
And then we might notice the warm air leaving the nostrils as we breathe out.
As the body softens.
And relaxes.
And sinks deeper into the bed.
Back to that next inhale.
And that next exhale.
We breathe in and the body expands.
And we breathe out as the body softens and relaxes and sinks deeper.
The breath is a powerful tool for letting go.
Helping us release tension from the body.
And allowing any lingering thoughts or worries from the day to gently drift away.
So for the next minute or so,
Let's help that process along by slowing,
Softening and deepening the breath.
Now balanced breathing helps to stimulate the vagus nerve.
It slows the heart rate and activates the body's natural relaxation response.
Signalling to the nervous system that it's safe to let go and rest.
It helps calm the mind and gently prepares the body for sleep.
An easy way to find that balance is to count the breath.
Inhaling and exhaling for the same count.
Let's try a few rounds together.
I invite you to breathe in for a count of five.
And breathe out for a count of five.
Now you can follow my count for a few breaths.
And then continuing at your own pace.
Let's breathe in.
Two.
Three.
Four.
Five.
And breathe out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Breathing in.
Two.
Three.
Four.
Five.
Breathing out.
Two.
Three.
Four.
Five.
Now you're welcome to adjust the count however you like.
Maybe breathing in for four and out for four.
Or in for six and out for six.
And there's no need to be exact.
And if counting feels distracting or unnatural,
Feel free to drop the count completely.
And simply continue to breathe in a way that feels balanced and relaxed.
So let me be quiet for a few moments so we can do this by ourselves.
Making sure that we're keeping the body relaxed as we breathe.
Trying not to breathe in too deeply.
We don't want any discomfort whatsoever.
This is all about relaxation.
As we continue to breathe.
Checking to see if the forehead is relaxed.
The jaw.
The neck and shoulders.
The stomach.
The legs.
And perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel in the body?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Maybe even vibrations running up and down the spine.
Ok,
Good.
You can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
Taking a moment to notice how the body is feeling.
And taking a moment to notice how the body is breathing now.
Is the breath a little slower?
A little softer?
Perhaps a little deeper?
We're not trying to purposely slow down or deepen the breath.
But if the breath has naturally slowed and relaxed,
Then that's ok.
We're allowing the body to breathe however it wants to breathe.
We're not making the body breathe.
We're allowing the body to breathe.
Just like we're not making ourselves fall asleep.
We're allowing ourselves to fall asleep.
We're allowing the breath to be soft.
We're allowing the body to unwind.
Allowing the breath to settle.
Inviting the body to find ease.
There's nothing to do but relax.
Allowing the calmness of sleep to gently wash over us.
And if the mind wanders,
Thinking about the day.
Making plans for tomorrow.
That's ok.
It's perfectly natural.
It's what the mind does.
So as soon as we catch ourselves lost in thought.
Trying not to give ourselves a hard time.
And seeing if we can simply notice the thought and then let that thought go.
We don't need to interact or engage with the thoughts.
We don't need to stop the thoughts or push them away.
We simply notice the thought.
Without judgement.
And let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay,
That's ok too.
Just coming back to the breath.
And allowing the thoughts to be in the background.
Feeling the breath roll in.
And feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in,
We are welcoming calm.
And with each breath out,
We are sinking a little deeper.
We are settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We are letting go of any pressure.
And we are allowing sleep to happen.
Let's gently shift our attention to the body.
Scanning the body from head to toe.
Releasing any tension wherever we find it.
As we relax each area.
We are going to be sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
Remember,
My instructions are just a gentle guide.
If your intuition leads you somewhere else.
Or if sleep starts to take over.
Feel free to follow that.
You're welcome to drift off whenever and wherever it feels right for you.
We'll start at the feet and gradually work our way up towards the head.
So I invite you to move your awareness down to the feet now.
Allowing the feet to relax completely.
Letting them fall naturally.
Feeling soft and loose.
Perhaps we can sense the weight of our feet on the mattress.
Or the gentle touch of the sheets against them.
We are simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we are relaxing.
Now shifting our awareness into the left foot.
Gently focusing on the toes of the left foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Becoming aware of any sensations.
We might notice warmth.
Tingling.
Or subtle pulses.
Or perhaps there's no sensation at all.
And that's perfectly fine too.
There's no need for judgement.
No expectations.
Just allowing ourselves to be present with whatever we find.
Moving our awareness now up into the left lower leg.
The calf.
The shin.
Maybe we are directing our breath there.
Allowing any tightness to release as we exhale.
Bringing gentle awareness around the left knee now.
Letting the knee soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg now.
Allowing the leg to grow heavier.
Fully supported.
Allowing the leg to rest heavy.
Relaxed.
At ease after a long day.
We are noticing what's present.
And we are allowing the sensations to come and go.
And now shifting our attention to the right side of the body.
Moving our awareness to the right foot.
Relaxing the right foot.
Breathing in.
And as we exhale.
Allowing the foot to soften and find stillness.
Gently focusing in on the toes of the right foot.
Allowing the toes to soften.
Allowing the sole of the foot to relax.
Tuning in to any sensations without judgement.
Without expectation.
We are simply noticing and then letting go.
Bringing awareness into the right lower leg.
The calf.
The shin.
Allowing any tension to melt away as we rest into stillness.
Softening the right knee.
With each exhale.
Releasing any tightness that might still be there.
Breathing in.
And as we breathe out.
Letting go even further.
Feeling ourselves sinking deeper.
And settling in for rest.
Allowing this relaxation to spread into the right upper leg now.
The thigh.
The hamstring.
Perhaps the leg feels heavy.
Perhaps it feels light.
Whatever we are experiencing is perfectly fine.
Now breathing into the whole right leg.
Letting go of any effort.
Allowing the leg to fully relax.
Bringing awareness to both legs now.
Our entire lower body resting heavy and at ease.
And bringing our awareness to the hips now.
Allowing gravity to settle here.
Inviting the hips to release.
Our hips often carry so much.
So let's see if we can let go of a little tightness or tension here.
Breathing into the hips.
And as we breathe out.
Feeling the hips and body.
Sinking deeper into the bed.
We are not judging any sensations that arise.
We are simply noticing with a sense of gentle curiosity.
Allowing the body to be just as it is.
Keeping our breathing light and easy as we continue to let go.
Allowing the body to surrender into this moment.
Inviting sleep to come naturally.
No need to force anything.
The mind calming.
The body relaxing.
And now let's gently shift our attention to the lower back.
Allowing any tension there to soften and release.
Feeling the gentle support of the bed beneath us.
As the lower back unwinds and lets go.
Bringing awareness now to the spine.
Allowing the back to soften and release.
As we breathe.
Imagining the vagus nerve gently wandering its way down the spine.
Helping to calm the body from the inside out.
With each inhale.
Imagining the breath gently massaging the spine.
And with each exhale.
Feeling the tension dissolve a little more.
As the vagus nerve supports this deep relaxation.
Expanding our awareness now to include the whole back.
Noticing how it feels to allow the back to soften and surrender to gravity.
We are enjoying the support of the bed beneath us.
Allowing the back to unwind.
Fully at ease.
Our back works so hard for us.
Keeping us upright throughout the day.
But now it's time to allow it to rest.
To let go.
To fully surrender.
We are safe here.
Held and supported.
And shifting our awareness to the belly now.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the belly expands.
And exhaling as the belly softens and releases.
Expanding.
And softening.
Rising.
Soft.
And effortless.
Opening.
And releasing.
And bringing our awareness to the chest now.
Noticing the chest expanding gently with each inhale.
And softening with each exhale.
Noticing how each breath helps us settle more into the body.
Perhaps we are even sensing feelings of warmth or gentle tingles spreading as the body continues to relax.
Shifting our attention now to the shoulders.
This is a place where many of us hold stress.
So let's invite the shoulders to soften.
Allowing the shoulders to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And moving our awareness to the left arm now.
Inviting the arm to rest gently.
Noticing if the arm feels light or heavy.
Simply observing.
Bringing awareness now to the left hand.
Allowing the hand to soften and relax.
Allowing the fingers to rest.
There is nothing to do here.
We are simply unwinding.
Shifting our attention to the right arm now.
Allowing the arm to rest gently.
Feeling the weight of the arm.
Moving our awareness to the right hand.
Noticing any sensations.
Tingles.
Or maybe nothing at all.
Whatever we notice is perfectly fine.
Just allowing the hand to relax and rest.
Bringing awareness up to the neck and the throat now.
Feeling the air moving through the throat on the inhale.
And with each exhale.
Inviting softness and release.
Relaxing the back of the head now.
Letting the head rest heavy.
Sinking deeper into the pillow.
Allowing any lingering thoughts or worries to fall away.
As we surrender into the night.
Moving our awareness into the jaw.
Releasing any tightness there.
Fully letting go.
Relaxing into this present moment.
Softening the tongue inside the mouth.
Relaxing the cheeks.
The temples.
Relaxing the entire face.
Allowing our body and mind to fully relax.
Drifting effortlessly towards a peaceful slumber.
Let's expand our awareness to include the whole body.
From the top of the head.
To the tips of the fingers.
And the tips of the toes.
Noticing the sensations of relaxation spreading throughout the body.
And we are allowing this relaxation to settle deeper and deeper with each breath.
