This is a sleep relaxation exercise for you.
To get you ready to sleep and relax.
Sleeping is the ultimate form of relaxation and to tell your body it can rest and recover.
We need to give the body the signal that it's safe.
Safe to let go of everything.
And to do this breathing practice can help you to tell your body that it's safe.
Safe to let go.
Safe to go into to the parasympathetic state of the nervous system.
We're going to do a count of breath.
Four in,
A hold for seven,
Eight out.
Make sure you breathe in to your belly and you can slowly breathe out to your mouth or your nose,
Whatever feels comfortable.
To make the out-breath as long as you can.
It can help to make a small sound.
So first take a deep breath in to your belly and a sigh out.
Let your body sink.
Sink into the bed.
Feel your body getting heavy.
Your feet flap open.
And your hands resting next to you or on your belly.
Start with an in-breath.
One,
Two,
Three,
Four.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And in.
Hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In.
And in.
Do your own counting.
Stay with it.
If you drift off,
That's okay.
Just bring yourself back to the room.
To your breath.
And with each breath out,
Relax a little bit more.
Relax your face.
Relax your shoulders.
And let your belly drop each time.
And now you can slowly let go of the counting.
Find your normal breath.
And just feel whatever there is to feel.
And then I would like you to take a deep breath in.
You lift your shoulders to your ears.
You squeeze your whole body.
You hold your breath.
Hold,
Hold,
Hold.
Squeeze your whole body,
Your face,
Your feet,
Your calves.
Hold.
And let go with a sigh.
One more time.
Breathe in.
And hold.
Squeeze,
Squeeze,
Squeeze.
Try to relax.
Relax your chest.
Let go of everything of the day.
And tell your body and mind it's safe to relax.
And you can do this as often as you like.
You can do this if you wake up in the night.
You can do this as a break in the middle of your work day.
Try to do it for a few days each evening before you go to bed.
To tell your body to go.
Have a good rest of your evening or night.
