Welcome to your sleep sanctuary.
I am Colleen Fletcher.
If your heart is racing right now,
If your chest feels tight,
Or if an anxious wave has awakened you.
I want you to know that you are completely safe.
You're right here.
In your bed.
Caring for yourself.
Your heart is responding to a storm of thoughts,
Emotions,
And your day.
It is purely trying to protect you.
And we are going to change the environment around your heart.
Showing your body and mind that the storm has passed.
Place one hand flat over your heart and the other hand flat on your belly.
Field.
Physical warmth of your palms against your body.
This is your anchor.
We are going to breathe together to slow the racing heart and thoughts.
We simply need to make our exhales longer than our inhales.
I will count for you.
Inhaling to a count of 4 and exhaling to a count of 6.
Let's empty the lungs completely.
Going at a pace that is comfortable for you.
Exhale.
Now gently breathe in through the nose.
1 2 3 4.
And exhale softly through your mouth.
One.
Two,
Three,
Four,
Five,
Six,
And let's do that again.
Inhale softly.
1,
2,
3,
4,
5,
Exhale slowly letting it all pour out.
1 2 3 4 5 6 Inhale 2 3 4.
Exhale 2 3 4 5 6.
Continue this rhythm on your own.
Every time you blow that air out.
Imagine you are releasing the pressure valve on your chest.
You are dumping the adrenaline out of your system.
Keep your hands resting on your chest and your belly.
Feel the rise and fall.
As you listen to the sound of my voice,
Mentally repeat these words after me and feel them roll into your body and mind,
Bringing calm.
My breath is calm and steady.
My heartbeat is safe and regular.
My body is supported where I am resting.
My body is calm and steady.
My heartbeat is safe and regular.
My body is supported by where I am resting.
My breath is calm and steady.
My heartbeat is safe and regular.
My body is supported by where I am resting.
Feel the weight of your shoulders dropping into the mattress.
Feel the bed holding you.
The air in your room is cool,
But your chest under your hands is warm and safe.
Your heart is naturally beginning to listen to the stillness of your breath.
It is slowing down.
Settling.
Matching the quiet rhythm of the night.
You have found ease.
Your pulse is softening.
The muscles in your jaw and your chest are unlocking.
You can remove your hands now if you like,
Allowing them to rest loosely by your sides or keep them there for comfort.
You are wrapped in a sanctuary of your perfection.
Slowing down.
Softening down,
Safe where you are.
Let yourself drift away now.
Sleep is comfortable.
Good night.
