So hi there,
Welcome to the session today.
So we're just gonna do a little bit of breathing now,
Just before bed,
Just to find calm.
And what I suggest you do is you find somewhere comfortable to sit.
If you're comfortable sitting on your bed then maybe sit there,
But make sure wherever you are you're in a nice upright position.
Relaxed,
But not yet lying down for sleep.
I want you to make yourself comfortable.
Like I say a bed is really good for this because it's already quite comfortable.
It might be warm if you've been lying on it for a bit.
And just sitting,
Perhaps the hands in the lap,
The feet if you can,
Flat on the floor.
And just with the eyes open,
Just starting to take a deep breath in through the nose and out through the mouth.
Just continuing to breathe like this,
Just this deep breathing,
Feeling the rise and the fall of the chest,
Feeling the air really coming down to the bottom of the lungs as you breathe in,
And then emptying it out as you breathe out.
Just continuing to breathe like this,
And as you breathe out,
Just feeling the buzz and thrum of the day,
Just melting away with that out breath.
And then as you breathe in,
Feeling a warmth,
Beautiful deep welcoming warmth of sleep coming in through the nose as the body begins to wind down and relax for sleep.
Just continuing to breathe like this,
With the in breath,
Feeling the welcoming warmth of sleep coming into the nose,
Coming into the lungs,
Into the body.
And with the out breath,
Feeling that buzz of the day just melting away,
Subsiding.
You're finished with the day now,
And just continuing to breathe like this.
And hopefully by now you're beginning to feel more calm,
More sleepy,
More at ease,
More relaxed.
And now just beginning to feel the muscles of the body,
The limbs,
The whole body just starting to really relax,
Just releasing control over them.
Maintaining the upright seated position,
But just feeling them maybe go a bit limp,
Just allowing them to relax.
Allowing everything to just untense,
Allowing everything to just unwind as you feel that warm,
Welcoming,
Gratifying energy coming in through the nose.
And that buzz,
The thrum being discarded out with that out breath.
And just continuing this for as long as you need.
And then finally,
When you're ready,
Keep going if you need,
But when you're ready,
Just opening the eyes with the next in breath.
And then with that exhalation,
Just feeling once again the body in the seat,
The presence in the room.
And then just maybe standing up,
Maybe having a bit of a stretch or something.
So I hope this has been helpful this evening.
I hope that you feel nice and sleepy now,
And I hope that you have a really good night's sleep.
So thanks very much for joining me today,
And have an excellent sleep.
Bye-bye.
