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 explanation for the next two 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.
It's one of the body's most powerful tools for relaxation.
When we stimulate the vagus nerve,
We send a message to the body that it's safe to rest.
I'm Shibza Kereke 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,
There's no need to start over.
You can just let the meditation carry on and guide you gently back to sleep.
We're creating space for deep rest and relaxation.
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 deep,
Steady sound of brown noise in the background.
Brown noise is similar to white or pink noise,
But with a lower,
Richer quality,
Like a soft,
Distant rumble.
It's been shown to support deep sleep by calming the mind,
Soothing the nervous system,
And reducing the likelihood of nighttime wake-ups.
It also helps mask background noise,
Creating a consistent,
Comforting soundscape to keep you resting peacefully through the night.
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 signaling 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 unraveling the day and helping your body to melt into rest.
The full cycle takes about 45 minutes and loops quietly all night long,
So if you do wake up at any point,
There's no need to do anything.
Just let the meditation 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.
Enjoy the feeling of gentle focus as your body becomes more and more relaxed.
And if you find yourself sleepy,
That's perfect too.
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.
Now if you find your mind wandering or getting busier,
That's okay.
Simply notice those thoughts,
Accept them as 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 could lie on your side.
There's no right or wrong way.
Whatever feels best for you is perfect.
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 one or two percent 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,
We can gently close our eyes,
Feeling the support of the bed beneath us,
Holding us safely.
Seeing if we can allow ourselves to sink a little deeper into the mattress.
There's nothing we need to hold on to,
Nothing we need to do,
Just allowing our body to soften and relax.
Softening and surrendering into the comfort beneath us,
Allowing our body to grow heavy and at ease.
We're safe here,
We're held.
Now,
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 and noticing your exhale.
We'll slow down the breath later on,
But for now there's no need to change anything about the breath.
No need to slow down or deepen the breath,
We're simply noticing how the body is naturally breathing.
Sometimes,
Just by bringing our awareness to the breath,
The breath naturally softens and deepens,
Noticing if that's the case today.
We're not making the body breathe,
We're allowing the body to breathe.
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 the chest and the stomach expand.
And then we might notice a short pause as the breath changes direction,
And 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.
And 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 it happens 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,
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.
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.
We'll breathe in for a count of five and breathe out for a count of five.
You can follow my count for a few breaths and then continuing on at your own pace.
Keeping the body relaxed,
Let's breathe in two,
Three,
Four,
Five.
Breathing 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.
You're welcome to adjust the count however you like,
Maybe in for four and out for four or in for six and out for six and no need to be exact.
If the counting feels distracting or unnatural feel free to drop the count completely.
Just continuing 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 the legs relaxed.
Perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations or tingles across the skin or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Okay good and now you can let go of the counting if you haven't done so already and allowing the breath to return to its natural rhythm 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 is naturally slowed and relaxed that's okay.
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,
Allowing the body to unwind.
We're 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 okay.
It's perfectly natural,
It's what the mind does.
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 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 judgment and let it drift away,
Like a leaf floating down a stream.
And if the thoughts stay,
That's okay too.
Just coming back to the breath and allowing the thoughts to be in the background.
Feeling the breath roll in,
Feeling the breath roll out,
Feeling the body expanding,
Feeling the body softening.
With each breath in,
We're welcoming calm.
With each breath out,
We're sinking a little deeper.
Settling into this moment,
This restful space.
There's nowhere else to be,
Nothing else to do.
We're letting go of any pressure and we're allowing sleep to happen.
And now,
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're sending a message of safety through the nervous system,
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Gently focusing in 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 what is.
And now,
Moving our awareness 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 it soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg.
Allowing the leg to grow heavier.
Fully supported.
Allow the leg to rest heavy.
Relaxed.
At ease after a long day.
We're noticing what's present and allowing the sensations to come and go.
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.
Maybe we're directing our breath there,
And gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement.
Without expectation.
We're simply noticing and 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.
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.
Now,
Bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much,
So seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise,
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here.
Held and supported.
Now,
Shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless.
Opening and releasing.
Now,
Bringing our awareness to the chest.
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 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 them to melt away from the ears,
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now,
Moving our awareness to the left arm.
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's nothing to do here.
We're simply unwinding.
Now,
Shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now,
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.
Allowing this relaxation to settle deeper and deeper with each breath.
We're resting here.
Letting go.
We're allowing the body to find its next breath.
Natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We're ready for rest.
We're 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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in.
And breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens and deepens.
Noticing if that's the case today.
We're not making the body breathe.
We're allowing the body to breathe.
Perhaps we can feel the cool air coming in through the nose.
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 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.
And 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.
So without giving ourselves a hard time.
Just noticing when it happens and gently bringing our awareness back to the breath.
As we breathe.
Back to that next inhale.
And that next exhale.
We breathe in and the body expands.
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.
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.
We'll breathe in for a count of five.
And breathe out for a count of five.
You can follow my count for a few breaths and then continuing on at your own pace.
Keeping the body relaxed.
Let's breathe in.
Two.
Three.
Four.
Five.
Breathing 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 in for four and out for four or in for six and out for six.
And no need to be exact.
If the counting feels distracting or unnatural,
Feel free to drop the count completely.
Just continuing 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,
Are the legs relaxed?
Perhaps we're beginning to notice changes in the body.
As we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Okay,
Good.
And now you can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
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 is naturally slowed and relaxed,
That's okay.
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.
Allowing the body to unwind.
We're 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 okay.
It's perfectly natural.
It's what the mind does.
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 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 judgment and let it drift away,
Like a leaf floating down a stream.
And if the thoughts stay,
That's okay too.
Just coming back to the breath and allowing the thoughts to be in the background.
Feeling the breath roll in.
Feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in,
We're welcoming calm.
With each breath out,
We're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We're letting go of any pressure and we're allowing sleep to happen.
And now,
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're sending a message of safety through the nervous system,
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Gently focusing in 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 what is.
And now,
Moving our awareness 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 leg.
The left knee now.
Letting it soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg.
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 allowing the sensations to come and go.
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.
Maybe we're directing our breath there and gently focusing on the right foot.
Focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement.
Without expectation.
We're simply noticing and 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 our inner being relaxed.
Ease.
Now bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much,
So seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise,
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here,
Held and supported.
Now,
Shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding.
And softening.
Rising.
And falling.
Soft.
And effortless.
Opening.
And releasing.
Now bringing our awareness to the chest.
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 even sensing feelings of warmth or gentle tingling in the chest.
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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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's nothing to do here.
We're simply unwinding.
Now shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now,
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.
Allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
Letting go.
We are allowing the body to find its next breath.
Natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We are ready for rest.
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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in and breathing out.
Each breath.
A gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens and deepens.
Noticing if that's the case today.
We are not making the body breathe.
We are allowing the body 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 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.
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,
Busy day.
Or stressful day.
So without giving ourselves a hard time.
Just noticing when it happens 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.
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.
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.
We'll breathe in for a count of five.
And breathe out for a count of five.
You can follow my count for a few breaths and then continuing on at your own pace.
Keeping the body relaxed,
Let's breathe in two,
Three,
Four,
Five.
Breathing 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 in for four and out for four or in for six and out for six.
And no need to be exact.
If the counting feels distracting or unnatural,
Feel free to drop the count completely.
Just continuing 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,
Are the legs relaxed?
Perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations or tingles across the skin or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Okay,
Good.
And now you can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
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 is naturally slowed and relaxed,
That's okay.
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.
Allowing the body to unwind.
We're 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 okay.
It's perfectly natural.
It's what the mind does.
As soon as we catch ourselves lost in thought,
Trying not to give ourselves too much thought,
A hard time,
And seeing if we can simply notice the thought and 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 judgment and let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay,
That's okay 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're welcoming calm.
With each breath out,
We're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We're letting go of any pressure and we're allowing sleep to happen.
And now,
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're sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Gently focusing in 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 what is.
And now,
Moving our awareness 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 it soften and relax.
And now moving up to the left upper leg.
The thigh,
The hamstring.
Breathing into the whole left leg.
Allowing the leg to grow heavier,
Fully supported.
Allow the leg to rest heavy,
Relaxed,
At ease after a long day.
We're noticing what's present and 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.
Maybe we're directing our breath there and gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement,
Without expectation.
We're simply noticing and 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.
Now bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much.
So seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise.
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here.
Held and supported.
Now shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless.
Opening and releasing.
Now bringing our awareness to the chest.
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 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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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's nothing to do here,
We're simply unwinding.
Now shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
Fully letting go.
Relaxing into this present moment.
Softening the tongue inside the mouth.
Relaxing the cheeks.
The forehead.
The temples.
Relaxing the head.
Relaxing the entire face.
Allowing our body and mind to fully relax.
Drifting effortlessly towards a peaceful slumber.
And now 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.
Allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
Letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We are ready for rest.
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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in.
And breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath,
The breath naturally softens and deepens.
Noticing if that's the case today.
We are not making the body breathe,
We are allowing the body 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 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.
As 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 it happens 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.
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.
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.
We'll breathe in for a count of five.
And breathe out for a count of five.
You can follow my count for a few breaths.
And then continuing on at your own pace.
Keeping the body relaxed.
Let's breathe in.
Two.
Three.
Four.
Five.
Breathing 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 in for four and out for four.
Or in for six and out for six.
And no need to be exact.
If the counting feels distracting or unnatural.
Feel free to drop the count completely.
Just continuing to breathe in a way that feels balanced.
And relaxed.
So let's breathe in.
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.
Are the legs relaxed?
Perhaps we're beginning to notice changes in the body.
As we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Okay good.
And now you can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
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 is naturally slowed and relaxed.
That's okay.
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.
Allowing the body to unwind.
We're 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 okay.
It's perfectly natural.
It's what the mind does.
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 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 okay 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're welcoming calm.
With each breath out.
We're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We're letting go of any pressure.
And we're allowing sleep to happen.
And now.
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're sending a message of safety.
Through the nervous system.
Guiding the body and mind.
Into deeper rest.
And 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.
Moving our 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're simply noticing.
And releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now.
Shifting our awareness into the left foot.
Gently focusing in 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 what is.
And now.
Moving our awareness up into the left lower leg.
The calf.
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 it soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg.
Allowing the leg to grow heavier.
Fully supported.
Allow the leg to rest heavy.
Relaxed.
At ease after a long day.
We're noticing what's present and allowing the sensations to come and go.
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.
Maybe we're directing our breath there.
And gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement.
Without expectation.
We're simply noticing.
And 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 lower leg.
The 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.
Now bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much.
So seeing if we can let go of a little tightness or tension here.
Letting go.
Breathing into the hips.
And as we breathe out.
Feeling the hips and the body sinking deeper into the bed.
We're not judging any sensations that arise.
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here.
Held and supported.
Now shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless.
Opening and releasing.
Now bringing our awareness to the chest.
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 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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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.
Now shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now,
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.
Allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
Letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We are ready for rest.
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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in.
And breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath,
The breath naturally softens and deepens.
Noticing if that's the case today.
We are not making the body breathe.
We are allowing the body 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 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.
As 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 it happens 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.
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.
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.
We'll breathe in for a count of five.
And breathe out for a count of five.
You can follow my count for a few breaths.
And then continuing on at your own pace.
Keeping the body relaxed.
Let's breathe in.
Two.
Three.
Four.
Five.
Breathing 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 in for four and out for four.
Or in for six and out for six.
And no need to be exact.
If the counting feels distracting or unnatural,
Feel free to drop the count completely.
Just continuing to breathe in a way that feels balanced and relaxed.
So let me know if you have any questions.
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.
Are the legs relaxed?
Perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Okay,
Good.
And now you can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
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 is naturally slowed and relaxed,
That's okay.
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.
Allowing the body to unwind.
We're 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 okay.
It's perfectly natural.
It's what the mind does.
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 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 okay too.
Just coming back to the breath and allowing the thoughts to be in the background.
Feeling the breath roll in.
Feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in,
We're welcoming calm.
With each breath out,
We're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We're letting go of any pressure.
And we're allowing sleep to happen.
And now,
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're sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Simply focusing in 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 what is.
And now,
Moving our awareness 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 it soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg.
Allowing the leg to grow heavier.
Fully supported.
Allow the leg to rest heavy.
Relaxed.
At ease after a long day.
We're noticing what's present and allowing the sensations to come and go.
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.
Maybe we're directing our breath there and gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement.
Without expectation.
We're simply noticing and 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.
Now bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much so seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise.
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here.
Held.
And supported.
Now shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless opening and releasing.
Now bringing our awareness to the chest.
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 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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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's nothing to do here,
We're simply unwinding.
Now shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now 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.
Allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
Letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We are ready for rest.
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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in and breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath,
The breath naturally softens and deepens.
Noticing if that's the case today.
We are not making the body breathe.
We are allowing the body 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 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.
If the mind begins to wonder 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 it happens 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.
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.
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.
We'll breathe in for a count of five and breathe out for a count of five.
You can follow my count for a few breaths and then continuing on at your own pace.
Keeping the body relaxed let's breathe in two,
Three,
Four,
Five.
Breathing 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.
You're welcome to adjust the count however you like.
Maybe in for four and out for four or in for six and out for six.
And no need to be exact.
If the counting feels distracting or unnatural feel free to drop the count completely.
Just continuing 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,
Are the legs relaxed?
Perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations or tingles across the skin or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Okay,
Good.
And now you can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
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 is naturally slowed and relaxed,
That's okay.
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.
Allowing the body to unwind.
We're 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 okay.
It's perfectly natural.
It's what the mind does.
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 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 judgment and let it drift away like a leaf floating down a stream.
And if the thoughts stay,
That's okay 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're welcoming calm.
With each breath out,
We're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We're letting go of any pressure and we're allowing sleep to happen.
And now,
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're sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Gently focusing in 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 what is.
And now,
Moving our awareness 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 it soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg.
Allowing the leg to grow heavier.
Fully supported.
Allow the leg to rest heavy.
Relaxed.
At ease after a long day.
We're noticing what's present and allowing the sensations to come and go.
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.
Maybe we're directing our breath there and gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement.
Without expectation.
We're simply noticing and 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.
Now bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much.
So seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise.
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here.
Held.
And supported.
Now shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless.
Opening and releasing.
Now bringing our awareness to the chest.
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 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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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's nothing to do here.
We're simply unwinding.
Now shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now,
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.
Allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
Letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We are ready for rest.
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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in and breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens and deepens.
Noticing if that's the case today.
We are not making the body breathe,
We are allowing the body 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 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.
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 it happens 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.
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.
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.
We'll breathe in for a count of five and breathe out for a count of five.
You can follow my count for a few breaths and then continuing on at your own pace.
Keeping the body relaxed,
Let's breathe in,
Two,
Three,
Four,
Five.
Breathing 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.
You're welcome to adjust the count however you like.
Maybe in for four and out for four or in for six and out for six.
And no need to be exact.
If the counting feels distracting or unnatural,
Feel free to drop the count completely.
Just continuing 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,
Are the legs relaxed?
Perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations.
Or tingles across the skin.
Or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Okay,
Good.
And now you can let go of the counting if you haven't done so already.
And allowing the breath to return to its natural rhythm.
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 is naturally slowed and relaxed,
That's okay.
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.
Allowing the body to unwind.
We're 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 okay.
It's perfectly natural.
It's what the mind does.
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 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 okay too.
Just coming back to the breath and allowing the thoughts to be in the background.
Feeling the breath roll in.
Feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in,
We're welcoming calm.
With each breath out,
We're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We're letting go of any pressure.
And we're allowing sleep to happen.
And now,
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're sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Gently focusing in 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 judgment,
No expectations.
Just allowing ourselves to be present with what is.
And now,
Moving our awareness 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 it soften and relax.
And now moving up to the left upper leg.
The thigh,
The hamstring.
Breathing into the whole left leg.
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 allowing the sensations to come and go.
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.
Maybe we're directing our breath there and gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement.
Without expectation.
We're simply noticing and 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.
Now bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much so seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise.
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here.
Held.
And supported.
Now shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless.
Opening and releasing.
Now bringing our awareness to the chest.
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 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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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.
Now shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now,
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.
Allowing this relaxation to settle deeper and deeper with each breath.
We're resting here.
Letting go.
We're allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We're ready for rest.
We're 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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in and breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath the breath naturally softens and deepens.
Noticing if that's the case today.
We're not making the body breathe we're allowing the body 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 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.
If the mind begins to wonder 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 it happens 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.
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.
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.
We'll breathe in for a count of 5 and breathe out for a count of 5.
You can follow my count for a few breaths and then continuing on at your own pace.
Keeping the body relaxed let's breathe in 2,
3,
4,
5,
Breathing out 2,
3,
4,
5,
Breathing in 2,
3,
4,
5,
Breathing out 2,
3,
4,
5,
Breathing in 2,
3,
4,
5,
Breathing out 2,
3,
4,
5.
You're welcome to adjust the count however you like.
Maybe in for 4 and out for 4 or in for 6 and out for 6.
No need to be exact.
If the counting feels distracting or unnatural feel free to drop the count completely.
Just continuing 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,
Are the legs relaxed?
Perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations or tingles across the skin or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Ok,
Good.
And now you can let go of the counting if you haven't done so already and allowing the breath to return to its natural rhythm.
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 is naturally slowed and relaxed 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.
Allowing the body to unwind.
We're 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.
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 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 judgment 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.
Feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in we're welcoming calm.
With each breath out we're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We're letting go of any pressure and we're allowing sleep to happen.
And now 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're sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Gently focusing in 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 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 what is.
And now,
Moving our awareness 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 it soften and relax.
And now moving up to the left upper leg.
The thigh,
The hamstring.
Breathing into the whole left leg.
Allowing the leg to grow heavier.
Fully supported.
Allow the leg to rest heavy.
Relaxed.
At ease after a long day.
We're noticing what's present and allowing the sensations to come and go.
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.
Maybe we're directing our breath there and gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement,
Without expectation.
We're simply noticing and 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.
Now bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much.
So seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise.
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here.
Held.
And supported.
Now shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless.
Opening and releasing.
Now bringing our awareness to the chest.
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 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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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's nothing to do here.
We're simply unwinding.
Now shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now 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.
Allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
Letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We are ready for rest.
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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in and breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath,
The breath naturally softens and deepens.
Noticing if that's the case today.
We are not making the body breathe.
We are allowing the body 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 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.
As 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 it happens 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.
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.
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.
We'll breathe in for a count of five and breathe out for a count of five.
You can follow my count for a few breaths and then continuing on at your own pace.
Keeping the body relaxed,
Let's breathe in two,
Three,
Four,
Five.
Breathing 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.
You're welcome to adjust the count however you like,
Maybe in for four and out for four or in for six and out for six.
And no need to be exact.
If the counting feels distracting or unnatural,
Feel free to drop the count completely.
Just continuing 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,
Are the legs relaxed?
Perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations or tingles across the skin or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Okay,
Good.
And now you can let go of the counting if you haven't done so already and allowing the breath to return to its natural rhythm.
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?
Remember,
We're not trying to purposely slow down or deepen the breath,
But if the breath is naturally slowed and relaxed,
That's okay.
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.
Allowing the body to unwind.
We're 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 okay.
It's perfectly natural.
It's what the mind does.
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 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 okay too.
Just coming back to the breath and allowing the thoughts to be in the background.
Feeling the breath roll in.
Feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in,
We're welcoming calm.
With each breath out,
We're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
Letting go of any pressure.
And we're allowing sleep to happen.
And now,
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're sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Gently focusing in 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 what is.
And now,
Moving our awareness 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 it soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing.
Breathing into the whole left leg.
Allowing the leg to grow heavier.
Fully supported.
Allow the leg to rest heavy.
Relaxed.
At ease after a long day.
We're noticing what's present and allowing the sensations to come and go.
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.
Maybe we're directing our breath there and gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement.
Without expectation.
We're simply noticing and 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.
Now bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much.
So seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise.
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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 it go.
To fully surrender.
We're safe here.
Held and supported.
Now shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless.
Opening and releasing.
Now bringing our awareness to the chest.
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 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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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's nothing to do here.
We're simply unwinding.
Now,
Shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now 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.
Allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
Letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We are ready for rest.
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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in and breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath the breath naturally softens and deepens.
Noticing if that's the case today.
We are not making the body breathe,
We are allowing the body 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 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.
If the mind begins to wander 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 it happens 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.
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.
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.
We'll breathe in for a count of 5 and breathe out for a count of 5.
You can follow my count for a few breaths and then continuing on at your own pace.
Keeping the body relaxed let's breathe in.
2,
3,
4,
5,
Breathing out 2,
3,
4,
5,
Breathing in 2,
3,
4,
5,
Breathing out 2,
3,
4,
5,
Breathing in 2,
3,
4,
5,
Breathing out 2,
3,
4,
5 Now you're welcome to adjust the count however you like.
Maybe in for 4 and out for 4 or in for 6 and out for 6.
And no need to be exact.
If the counting feels distracting or unnatural feel free to drop the count completely.
Just continuing 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 are the legs relaxed?
Perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations or tingles across the skin or a gentle pulsing perhaps vibrations running up and down the spine.
Okay,
Good.
And now you can let go of the counting if you haven't done so already and allowing the breath to return to its natural rhythm.
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 is naturally slowed and relaxed that's okay.
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.
Allowing the body to unwind.
We're 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 okay.
It's perfectly natural.
It's what the mind does.
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 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 judgment and let it drift away.
Like a leaf floating down a stream.
And if the thoughts stay,
That's okay too.
Just coming back to the breath and allowing the thoughts to be in the background.
Feeling the breath roll in.
Feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in,
We're welcoming calm.
With each breath out,
We're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We're letting go of any pressure.
And we're allowing sleep to happen.
And now,
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're sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Gently focusing in 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 what is.
And now,
Moving our awareness 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 it soften and relax.
And now,
Moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg.
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 allowing the sensations to come and go.
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.
Maybe we're directing our breath there and gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement.
Without expectation.
We're simply noticing and 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.
Now bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much.
So seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise.
Simply noticing with the 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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here.
Held.
And supported.
Now shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless.
Opening and releasing.
Now bringing our awareness to the chest.
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 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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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.
Now shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now,
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.
Allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
Letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We are ready for rest.
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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in and breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath,
The breath naturally softens and deepens.
Noticing if that's the case today.
We are not making the body breathe.
We are allowing the body 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 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.
If the mind begins to wonder.
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 it happens 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.
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.
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.
We'll breathe in for a count of five and breathe out for a count of five.
You can follow my count for a few breaths and then continuing on at your own pace.
Keeping the body relaxed,
Let's breathe in two,
Three,
Four,
Five.
Breathing 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.
You're welcome to adjust the count however you like.
Maybe in for four and out for four or in for six and out for six.
No need to be exact.
If the counting feels distracting or unnatural,
Feel free to drop the count completely.
Just continuing 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,
Are the legs relaxed?
Perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations or tingles across the skin or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Okay,
Good.
And now you can let go of the counting if you haven't done so already and allowing the breath to return to its natural rhythm.
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?
Remember,
We're not trying to purposely slow down or deepen the breath,
But if the breath is naturally slowed and relaxed,
That's okay.
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.
Allowing the body to unwind.
We're 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 okay.
It's perfectly natural.
It's what the mind does.
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 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 okay too.
Just coming back to the breath and allowing the thoughts to be in the background.
Feeling the breath roll in.
Feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in,
We're welcoming calm.
With each breath out,
We're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
Letting go of any pressure.
And we're allowing sleep to happen.
And now,
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're sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Gently focusing in 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 what is.
And now,
Moving our awareness 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 it soften and relax.
And now moving up to the left upper leg.
The thigh.
The hamstring.
Breathing into the whole left leg.
Allowing the leg to grow heavier.
Fully supported.
Allow the leg to rest heavy.
Relaxed.
At ease.
After a long day.
We're noticing what's present and allowing the sensations to come and go.
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.
Maybe we're directing our breath there and gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement.
Without expectation.
We're simply noticing and 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.
Now bringing our awareness to the hips.
Allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much.
So seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise.
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here.
Held and supported.
Now shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands and exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless.
Opening and releasing.
Now bringing our awareness to the chest.
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 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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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's nothing to do here.
We're simply unwinding.
Now shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now 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.
Allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
Letting go.
Allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We are ready for rest.
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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in and breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath,
The breath naturally softens and deepens.
Noticing if that's the case today.
We are not making the body breathe.
We are allowing the body 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 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.
As if the mind begins to wonder.
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 it happens 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.
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.
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.
We'll breathe in for a count of 5 and breathe out for a count of 5.
You can follow my count for a few breaths and then continuing on at your own pace.
Keeping the body relaxed,
Let's breathe in,
2 3,
4 5,
Breathing out 2,
3 4,
5 breathing in 2,
3 4,
5 breathing out,
2 3,
4 5,
Breathing in 2,
3 4,
5 breathing out 2,
3 4,
5 You're welcome to adjust the count however you like.
Maybe in for 4 and out for 4 or in for 6 and out for 6.
No need to be exact.
If the counting feels distracting or unnatural,
Feel free to drop the count completely.
Just continuing 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,
Are the legs relaxed?
Perhaps we're beginning to notice changes in the body as we continue this relaxing practice of balanced breathing.
What sensations can we feel?
Maybe we can feel warm sensations,
Or tingles across the skin,
Or a gentle pulsing.
Perhaps vibrations running up and down the spine.
Ok,
Good.
And now you can let go of the counting if you haven't done so already,
And allowing the breath to return to its natural rhythm.
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 is naturally slowed and relaxed,
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.
Allowing the body to unwind.
We're 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.
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 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.
Feeling the breath roll out.
Feeling the body expanding.
Feeling the body softening.
With each breath in,
We're welcoming calm.
With each breath out,
We're sinking a little deeper.
Settling into this moment.
This restful space.
There's nowhere else to be.
Nothing else to do.
We're letting go of any pressure.
And we're allowing sleep to happen.
And now,
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're sending a message of safety through the nervous system.
Guiding the body and mind into deeper rest.
And 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.
Moving our 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're simply noticing and releasing.
Perhaps seeing if we can direct our breath into the areas we're relaxing.
Now,
Shifting our awareness into the left foot.
Gently focusing in 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 what is.
And now,
Moving our awareness 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 it soften and relax.
And now moving up to the left upper leg.
The thigh,
The hamstring.
Breathing into the whole left leg.
Allowing the leg to grow heavier,
Fully supported.
Allow the leg to rest heavy,
Relaxed,
At ease after a long day.
We're noticing what's present and allowing the sensations to come and go.
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.
Maybe we're directing our breath there and gently focusing on the toes of the right foot.
Letting the toes soften.
Letting the sole of the foot relax.
Tuning into any sensations without judgement,
Without expectation.
We're simply noticing and 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.
Now,
Bringing our awareness to the hips allowing gravity to settle here.
Inviting the hips to release.
The hips often carry so much so seeing 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 the body sinking deeper into the bed.
We're not judging any sensations that arise,
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.
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.
Noticing how it feels to allow the back to soften and surrender to gravity.
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're safe here.
Held.
And supported.
Now,
Shifting our awareness to the belly.
Softening the belly as we continue to breathe.
Noticing the gentle rise and fall of the stomach with each breath.
Inhaling as the body expands.
And exhaling as the belly softens and releases.
Expanding and softening.
Rising and falling.
Soft and effortless.
Opening and releasing.
Now bringing our awareness to the chest.
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 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 them to melt away from the ears.
Sliding gently down the back.
Releasing any tension and allowing them to rest.
And now moving our awareness to the left arm.
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's nothing to do here.
We're simply unwinding.
Now shifting our attention to the right arm.
Allowing it 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 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.
Letting it 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.
And now 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.
Allowing this relaxation to settle deeper and deeper with each breath.
We are resting here.
Letting go.
We are allowing the body to find its natural balance.
As the body and mind become increasingly peaceful and tranquil.
More and more relaxed.
We are ready for rest.
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.
Imagining the breath expanding to include the whole body.
The breath breathing the body.
Calming the mind.
Breathing in and breathing out.
Each breath a gentle invitation to rest.
Slowly.
Gently.
Soft.
Safe.
Sometimes just by bringing our awareness to the breath.
The breath naturally softens and deepens.
Noticing if that's the case today.
We are not making the body breathe,
We are allowing the body 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 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.
