Mindfulness For Improving Sleep Quality & Reducing Insomnia

This is a recording of our "Daily Mindfulness with Diana Mirs" live event, which includes practical tips for incorporating mindfulness into your daily routine. Together with your Mind-Body Connection Coach, Diana Mirs, learn simple, effective techniques to cultivate present-moment awareness, reduce anxiety, and find daily peace.

This recording includes the impact of stress and anxiety on sleep, the role of the nervous system, and how mindfulness practices like meditation and deep breathing can calm the mind and prepare you for restful sleep. A mindful breathing practice is also included at the end of the event.

Perfect for beginners and anyone seeking quick stress reduction and enhanced well-being.

I invite you to check the "Daily Mindfulness with Diana Mirs" playlist for the recording of other events and guided meditations from this series.

Transcript

Hello my friends,

I am very happy to see you here.

Welcome to our live event today dedicated to mindfulness,

Practicing the guided meditation together,

Cultivating the sense of community,

Relaxing and setting the tone for the following week.

Feel free to introduce yourselves to mention shortly where you are joining this live event from,

How you're feeling,

What kind of mood you're in,

Anything that you would like to share with us.

I am always encouraging you guys not only to listen mindfully to our live events but also to participate.

I truly enjoy connecting with you guys and I encourage all of us to have sort of a dialogue,

A discussion,

A conversation throughout our live events.

It is a safe space to be yourself,

To express yourself in the ways you want to do so and feel free to ask any questions,

Doubts,

Agree or disagree.

So I hope that we will have a very interactive live today and let me open my notes so I can also have a look at our today's plan.

A few words about me.

My name is Diana.

I am a Mind-Body Connection coach and a meditation teacher and I'm hosting these live events called Daily Mindfulness with Diana Meyers every Monday in February at 4 p.

M eastern time and you are very welcome to join any of those.

The recordings of these lives will be uploaded as talks,

Tracks here on Insight Timer as well as the parts of it with the guided meditations.

So you can always come back,

Re-listen or listen to the recordings of the lives that you have missed or want to catch up with.

And today I would like us to concentrate on mindfulness in the context of improving sleep and dealing with insomnia.

Well Vanessa,

Hello from Texas.

Great,

Perfect.

So you're also in the Americas,

In the Northern America.

Great.

I'm now in Brazil,

South America.

It is 6 p.

M and gradually the sun will go down during our life and the background probably will change as well.

Well feel free guys also to ask questions or maybe something that you would like me to cover during our live today or in the future events.

I'm always considerate of your wishes so I can best serve you all.

Franco,

I'm hoping I'm pronouncing your name correctly.

Hi,

Croatia here and New here.

Very welcome.

Yes,

So I assume you're also very first time here in my live event.

Great to see you.

Sayli,

Hello from Mumbai.

Great.

Well we have so many different continents today.

I'm very excited about that.

What I really love about Insight Timer is the community that we have here from all over the world.

The people from various backgrounds and cultures can connect and resonate with each other.

That is what we are here from.

And me,

I'm from Uzbekistan and as I mentioned lately I'm living in Brazil.

I'm a digital nomad so I'm here for a few months in the summertime.

All right,

So the purpose of our today's session is to explore the connection between mindfulness and sleep quality and discuss various techniques for improving sleep hygiene,

Reducing insomnia.

Also we will have a guided meditation,

A short kind of breath work exercise that will also be beneficial for improving the sleep quality that you can perform as a part of your evening routine or right before going to bed.

So stay until the end of the event and well let's think about the benefits of sleep if it is our today's topic.

Of course,

I'm sure that maybe this question and the answers to it will be quite obvious but let's remind ourselves how important and crucial sleep is in our lives.

I would like you now guys to identify one most important benefit that you feel in your experience what sleep brings to you.

High quality good sleep.

Imagine a night of a deep and restful sleep.

What benefits does it provide for you?

Just one.

Let's concentrate on the most important one or on the most pleasurable one or the most obvious one for you.

And again these pauses that we will have throughout our life events it's an invitation to take a slightly deeper breath or maybe a sip of water and arrive into the present moment a little bit more.

So once again guys what does a night of a high quality uninterrupted deep and restful sleep bring to you?

What difference does it make in your life?

What's the biggest benefit you can identify for yourself?

You can share maybe some specific examples or just mention the benefit itself.

As for me I would say that a good night of sleep makes me not only more productive and enhances my mood but makes me happier.

I feel much more happy after a good sleep rather than when I'm deprived of it even a little bit.

So I would say happiness for me is the biggest benefit.

What about you guys?

Sally I feel fresh and energetic after a good sleep.

Fresh and energetic.

Right I can definitely resonate with it that the levels of energy just go up.

That's amazing.

Right just tap into this feeling guys now.

A good night's sleep.

How does it manifest itself in your body?

Just so you will remind yourself of the benefit of it and sort of motivate yourself to take care of your sleep hygiene.

So that's what we will be doing today together.

Also I want to mention that I'm a very big fan of science including neuroscience and these benefits that I'm going to mention are science facts.

So I hope it will be also inspirational for you to remind yourself that yeah we should definitely probably take a little more care of our sleep.

So during a high quality deep sleep our bodies,

Physical bodies get a chance to repair and restore including all of the tissues in our body.

It is essential for our physical health.

It can as a result boost immune system.

It can strengthen our immune system,

The ability of our body to defend itself against any viruses or bacterias or diseases.

It helps us also to fight off infections which is again very essential in the periods of winter time when it's cold or in the transition seasons.

And not probably such an obvious one but sleep helps us to consolidate memories.

Imagine that sleep plays a vital role in consolidating memories and learning process as a result.

So also in learning the new information,

In sending it to actually get stored in our memory.

So we will learn it for longer periods of time and perhaps even for the whole life.

Walter I see you're coming.

Hello from Brazil.

Perfect.

Okay where in Brazil are you?

I'm now in the moment in Sao Paulo.

Well and what else I can mention here speaking of the science-backed benefits of sleep is improved mood which I mentioned as my favorite benefit.

It can regulate mood,

Our reactions,

Our emotional reactions to whatever happens to you to life in general.

Reduce irritability,

Reduce anxiety which I'm sure is very important for most of us nowadays and reduce even the symptoms of depression.

Another benefit is increased energy levels.

It is something that Sally just mentioned earlier.

When we get enough sleep we feel more alert,

More focused,

Concentrated and generally energized throughout the whole day,

All of the waking hours.

So imagine you grant yourself a full night depending on your needs,

Seven,

Eight,

Nine hours of high quality sleep and the rest of the day,

The rest of the time you can live fully.

Isn't it a great motivation to improve the sleep hygiene?

For me at least it is so.

Well is there anything guys that helps you to improve the quality of your sleep,

To sleep better,

To feel better during the night,

To maybe fall asleep quicker?

Please share some tips from your experience,

Something probably that works you think only for you.

It will be very beneficial for all of us to take note of it.

Franco,

Meditation,

Book and reading.

Okay,

Book reading.

Yes,

Great.

For me,

Out of these two,

Meditation definitely works magic for me as well.

Franco,

If you can specify what kind of meditation specifically helps you fall asleep or any type of it.

I hope you're practicing here with us on Insight Timer with all of the guided meditations in the library.

Sally,

No screen time before sleep.

Absolutely,

That's so essential.

Sally,

How much time of no screen time can you take each evening for yourself?

I'm very curious.

Of course,

I would aim here for at least an hour before bed of no screen time but personally it is a struggle for me and something that seems kind of unreal yet,

The whole hour before sleep with no screen.

Yeah,

Challenging,

Challenging.

Sally,

20-30 minutes for you.

Perfect.

Well,

30 minutes I'm sure that brings already a lot of benefits.

Excellent.

Okay,

If any of you guys want to share your tips how to fall asleep quicker or to have a better night of sleep.

And also,

Of course,

If there are any questions,

Questions are also always welcome.

Well,

Before we go to the specific techniques or tools that help us to increase the quality of sleep,

Especially in the connection with mindfulness,

Let's discuss probably the impacts of stress and anxiety on our sleep.

So,

Of course,

We know that stress is harmful to us and we hear about stress and anxiety from various sources of information.

And I'm sure that we are all familiar with stress from our own experience.

And to tell you the truth,

Guys,

It is impossible to get rid of stress or to lower the stress level so much that stress will not exist in our life.

It is just surreal.

It is not real unless we go somewhere deep into the woods to live in a hut just by ourselves,

Completely cut off from the real world.

Well,

So stress is just a part of our life and it is not something that we should try to avoid at all costs and at all times,

But rather something that we should learn how to deal with and how to support ourselves when we are feeling stressed.

Because,

Once again,

There will be no moment,

No long period of time of our lives that we will not experience stress.

It is just impossible.

So,

Stress,

When we are stressed,

Our bodies release the stress hormones,

Including cortisol,

Which can interfere with our natural sleep and wake cycle.

The natural cycle of our bodies when we want to go to sleep and we naturally wake up.

Unfortunately,

In the modern world,

We are so disconnected from our bodies due to all the technology,

To the modern rhythm of life,

To different kinds of works that we have to perform,

That we do not feel the urge or most probably we do not follow this urge to go to sleep when we want it.

And we cannot wake up naturally without the alarm in the morning.

So,

I do not say that there is something wrong with that.

It is just the reality how it is nowadays.

But what I do in my mind-body connection coaching is going back to yourself and finding that connection to yourself,

To your body,

So you can function better,

You can improve the quality of your life,

You can understand yourself better and take better care of yourself,

Essentially.

So,

Anxiety also can lead to the racing thoughts or provoking some unpleasant emotions or sensations in our bodies,

Making it difficult to quiet the mind before going to sleep or perhaps in the middle of the night when we wake up,

Which is also a common issue with sleep.

If we are talking about stress and anxiety,

And I have already mentioned the mind-body connection and its crucial role in the sleep quality,

I would like to slightly touch on the role of the nervous system in all of this topic and how mindfulness helps us regulate our nervous system.

So,

It is again a big part of my work with clients in the mind-body connection coaching,

So it takes a while to identify some specific issues,

To work on them and to befriend our bodies in this way,

I would say.

So,

Please be patient with yourself,

Compassionate to yourself on the way of working on some issues in your life or working on yourself in general.

Just a gentle reminder for you guys,

Please be kind to yourself and give yourself time.

Well,

Often when we are stressed,

We are immediately caught in the fight-or-flight response.

I'm sure that you are familiar with these terms.

We become super activated,

We are ready to act,

To perform,

To fight.

Sometimes,

Even literally,

When we observe the behavior of some people or reactions in our body.

And this also prevents us from falling asleep at night.

And what we should do is soothe our nervous system and tap into the relaxation mode.

Again,

We can do it either through meditation,

Mindfulness practices or through our body.

For example,

Somatic work or just slowing down,

Literally dimming the lights and so on.

So,

Our bodies and our minds will understand that it is time to unwind.

There is no need to stay in the fight-or-flight mode.

And here,

I would also like to mention the importance of the evening and morning routines in the whole work of improving the sleep quality.

When we have a stable night routine or evening routine that suits us and our needs,

That is personalized and includes all of the techniques or practices that we truly enjoy doing that help us and our bodies to prepare for sleep and to sleep better,

It brings not only many benefits,

But so much pleasure and meaning into our life.

I can definitely judge it by my personal experience.

There were so many years when I was still a digital nomad and wasn't actually taking much care of how my day goes or trying to organize my day in a way.

And I would say it was a necessary experience for me back then.

I still was happy and,

Thank God,

Healthy.

But there was the time when I realized that,

Well,

I need a little more stability,

Consistency.

I need to take better care of my physical body and of my mind.

And I started to research different ways how I can do that.

Later,

I also improved my professional knowledge in these spheres.

And now,

I'm helping my clients also to establish their routines.

And I can see from their experience and feedback how much it impacts their lives.

And it makes me just very happy to see that by adjusting just some part of our life,

We can get so much goodness out of that.

Well,

I hope it also motivates you guys to pay closer attention to your routines,

Daily routines.

And,

Of course,

If we today are speaking about mindfulness,

We can simply cultivate a few minutes of mindfulness at them in our evenings to become aware of perhaps our thoughts and feelings and emotions.

And you do not actually have to do anything with them.

Just become aware of what is going on inside of you and with you.

Just let it be.

Give it space.

Allow yourself to breathe with all of these experiences.

And you will notice how either your emotional state or physical sensations will start to change.

Just be a mindful observer of it and gift yourself these few minutes of mindfulness before sleep.

Well,

Let's make a little pause here.

Let me know,

Guys,

If there are any questions,

Something else that you would like to mention here or to discuss before we move on.

Franco,

What meditation do you prefer?

Yeah,

Thank you for the question.

I think my favorite meditation to unwind before going to sleep is a body scan because it brings my awareness from the outside world to my physical body.

Something that I do not have to change,

I do not have to work with,

Something that I simply have to pay attention to.

So body scan is very calming for my mind and rushing thoughts.

But the most effective practice that I found for myself is reflecting on your day,

On my day,

From the morning to the night,

And going through each of the significant events that happened and just breathing away,

Sort of breathing out the emotions associated with these events.

Because no matter whether we had a challenging day and some perhaps negative emotions or an extremely happy day full of joy,

Laughter,

And happiness,

No matter at what extreme of this emotion line we are,

In order to deepen our sleep,

We need to release the emotions,

To let them go,

And to change the emotional state of ourselves at the moment.

So this is the way to clear the subconscious mind as well.

And again,

It is something that works best for me.

It is a little more challenging to be honest than just a body scan for myself,

But at the same time extremely curious and interesting.

You guys can find this meditation,

I have it recorded here on Insight Timer.

It is called Release Emotional Sleep,

No sorry,

Release Emotional Tension Before Sleep.

So you're very welcome to try that.

I hope it will serve you well as well.

So here guys,

We will speak about the tips how to improve the sleep or perhaps your sleep schedule.

And I would like you,

Before we dive into that part,

Mention your own sleep challenges,

If you have them,

Which I'm pretty sure we all do,

Unfortunately.

What are your challenges associated with sleep?

And I'm sure that if you share it here with us,

Many,

Many of us from the community can resonate with it deeply.

Yet,

I would assume you guys do not have any challenges associated with sleep,

Which makes me very happy of course,

Very happy for you.

Speaking from my experience,

The biggest challenge of mine in the last maybe three or four months is waking up after four or five hours after I fall asleep and not being able to go back to sleep for about 40 to 60 minutes after.

Yeah,

Something that happens a few times a week probably,

Luckily not every night,

But something that irritates me a lot.

Yes,

It is,

I should mention,

A natural cycle to wake up after four or five hours after you go to sleep.

That is because the rhythms of our body change,

That's completely normal,

Which is not so pleasant,

Is not being able to go to fall asleep almost immediately afterwards.

So,

All of these Russian thoughts and sometimes anxiety creep in and it is something that I'm working on at this moment.

Let me know if you have ever experienced the same or your ways of dealing with it.

I'm just admiring a beautiful sunset through the window.

Yes,

I hope you guys are also taking these pauses to appreciate either your surroundings or something that you see or experience at this moment.

Or simply take a deeper breath,

Sending the air in your belly,

Widening your ribs and exhaling,

Arriving a little bit more into the present moment into your body.

Alison,

A comment from you.

It's the natural things in life that are the most beautiful.

Absolutely.

Yes,

That is true.

Perhaps you are referring to the challenges that we are discussing in falling asleep or the sunset that I have mentioned,

Which for me both are beautiful.

Just our life experiences are beautiful in so many different ways.

And as I see it,

The meaning of life perhaps or a part of it or something that makes life more meaningful is just experiencing it and finding beauty in every moment.

Yeah,

Alison,

The sunset.

Yes,

That is true.

Thanks for reminding us about that.

All right.

So let's talk about some sleep hygiene tips.

And I like the word hygiene here because,

Of course,

We know our body hygiene and we are taking care of it daily and regularly.

So I hope this sleep hygiene will also become a very essential habit to take care of our minds and essentially respectfully of our bodies.

Well,

Of course,

What I always recommend to do first is to establish a regular sleep schedule.

I'm sure that all of us,

Including myself,

Are tired of hearing that we have to follow the schedule of waking up and going to sleep every day.

And of course,

Perhaps it's the most challenging moment for all of us,

But it is the biggest step on the way to improving the sleep quality.

So trust me,

Trust me,

Guys.

And here I always love to share my personal story.

About 27 years of my life,

I was convinced I was a night owl,

Same as my mom and my grandpa.

So I thought,

Well,

It's in my genes,

What I can do about that?

And I was going to sleep very late at a.

M.

,

Waking up either totally exhausted in the very early morning or sleeping in until afternoon.

And of course,

I wasn't satisfied with this lifestyle,

But,

Well,

I just accepted that as something that,

As a constant,

Something that I couldn't change.

But during the COVID times,

Of course,

It was a challenging moment and it's another topic that we can talk about in any other life event.

But it was the moment when I realized I have to take better care of myself.

And luckily,

At that time,

I was in Thailand.

Luckily,

Because,

Well,

I find it one of the best places and experiences in my life.

So on White Island,

It is close,

Closer to the equator.

So it means that the sunrise and the sunset is approximately 12 hours apart,

Which was very helpful as well.

So I just decided to experiment,

Go to sleep or try to start to preparing for sleep when during the sunset time or just in the first hour of darkness and wake up when the birds were waking up,

When the sunlight was going through my window.

Sort of,

Again,

Giving myself the nine hour window for a deep sleep.

And of course,

The first few weeks,

Three weeks,

Probably were the most hectic ones.

And I was,

Again,

Irritated because I couldn't do something or it didn't work and I wanted to give up.

But eventually,

After,

I would say,

A month of trying and adjusting my evening and morning routines,

It all worked out.

So I started to feel that I wanted to go to sleep at night,

Not a very late night after the sunset.

And my body was waking up naturally without even the alarm,

Which now sounds to me crazy.

I could have never believed that it was possible for me,

For my experience in my lifetime.

But what I want to say is that first,

I made sure myself that we are just a bunch of habits and we can change those habits.

Of course,

It takes a lot of effort and a lot of dedication and work,

But it is possible.

And now I consider myself an early bird.

So if you consider yourself one of those and it bothers you,

Something that you would probably like to change,

Just question how certain it is that you are a night owl or an early bird,

And give yourself a benefit of a doubt.

Try to experiment with it and see where it takes you with no high expectations,

But just play with it.

Why not?

Well,

So with a regular sleep schedule,

Your inner internal clock will also start working better.

Again,

Try to incorporate some of your favorite practices,

Calming practices for a relaxing bedtime routine.

It can be,

I don't know,

Taking a bath,

Dimming the lights,

Or listening to a soothing music,

Or reading a book,

As someone was mentioning here.

Anything that helps you to quiet your thoughts,

To change your emotional state,

And so on.

Brainstorm it,

Think of it,

Make a list of all of the things that you suggest might work for you,

And try them.

Try to implement them one by one and see which stick or which ones work better for you.

Again,

Take it as an experiment,

As a little game that you're playing to improve the quality of your life.

Another very important moment,

Optimize your sleep environment.

Try not to have any devices with screens in your bedroom.

Again,

Perhaps it is kind of challenging,

But do not watch TV about an hour before sleep.

Do not look at your phone.

Of course,

It might seem crazy,

But try to do it as well,

And so on.

Make sure that the air,

The temperature in your room is slightly lower than is comfortable for you.

Use a blanket to sleep,

But it will also help the sleep to be a little deeper.

Another moment that I also had to change for myself quite radically,

Reduce or limit caffeine intake throughout the day.

So,

If you are also a coffee addict,

As I was,

Enjoy a cup of coffee or just a few cups of coffee in the first part of your day,

But avoid caffeine,

Which includes not only coffee,

But Coke,

Coca-Cola,

Green tea especially,

Or red or black tea,

However you call it,

Which all contain caffeine.

Five hours prior to sleep,

At least coffee,

Caffeine from coffee takes about five hours to be sort of released from our system,

Not to influence our sleep.

And of course,

It implements to alcohol.

Alcohol prevents our bodies from experiencing,

From going into the deep state of sleep.

And again,

It is scientifically proven,

So please do not doubt it and believe that caffeine and alcohol do interrupt our sleep.

Regularly exercise,

Physical activity,

And especially slightly challenging physical activity,

Maybe working out in the gym,

Again,

Slightly challenging,

Can help us to avoid,

To lower the stress levels in our life generally.

And also be mindful to avoid such intense workouts or physical activities prior to going to sleep.

So,

Try to incorporate them in your morning or,

Okay,

Afternoon routines.

And of course,

Take care of your diet because some products,

Especially sugar,

Some sweet products or snacks before bed can interfere with digestion and make it harder to fall asleep.

So,

Try to incorporate.

Imagine,

Guys,

If we can incorporate all of the tips and your recommendations that you shared with us in the comments together,

Imagine how the quality of our life can change.

It would be amazing.

But of course,

It would be just an ideal world that life is not.

So,

It's a reminder to be kind to yourself.

And even if you skip your evening routine once or,

I don't know,

You get a sweet snack before going to sleep once in a while,

Do not judge yourself for it.

It is a human experience.

Well,

And right now I can see a beautiful moon going up in the sky through my window.

You guys can also take this moment to arrive a bit more in your surroundings or become more aware of your thoughts or emotions,

Sensations in your body,

To give yourself this few moments or even a minute of your mindfulness,

Mindful attention and complete presence with yourself.

Alison,

I see your comment.

I see you're in Chiang Mai,

Such a beautiful place.

Right,

I consider Thailand,

Especially Chiang Mai,

One of my homes in the world.

It's a truly special place for me.

And as I understand,

You know Chiang Mai and I'm very happy for you because,

Yeah,

It's not only a very beautiful place to visit but a very special community to live in.

Right,

Unfortunately,

I'm not in Chiang Mai now but I perhaps will visit it this year.

It is amazing,

I love Thailand too.

Yes,

Oh great,

Yeah,

I'm so happy to know that.

All right,

So I think now it is a perfect time,

Guys,

To move to our guided meditation.

Once again,

The recordings of this live events of the whole series of Daily Mindfulness with Diana Meyers will be uploaded to InsideTimer as talks,

As free tracks and as well as guided meditations.

So you are very welcome to revisit them at any point.

Please follow my profile and make sure to check all of my offerings here,

Guided meditations,

Courses and even mind-body connection practices.

Let's fully arrive into the present moment.

And today we will be exploring a very powerful technique that is called alternate nostril breathing.

It will take us about five to seven minutes.

It is an ancient practice that helps us to calm the nervous system,

Balance the mind and prepare our bodies for sleep.

So you may incorporate this meditation as a part of your evening routine or whenever you feel you need to find a bit more calmness and balance in your life.

Find a comfortably seated position with your spine erect.

Close your eyes or allow them to gaze softly.

Place your right hand in front of your face with your index and middle fingers between your eyebrows.

And we will be using the fourth,

The ring finger and our thumb to slightly close the nostrils.

Gently close your right nostril with your thumb and inhale slowly and deeply through your left nostril.

Now gently close your left nostril with your ring finger and exhale slowly and completely through your right nostril.

Now gently close your left nostril.

Now gently close your right nostril.

You don't have to change anything and breathe in through the right nostril and changing the fingers breathe out through the left.

If it is a little confusing yet,

Do not worry.

Just remember to keep both of your fingers between your eyebrows and use the fourth finger and a tongue to work with your nostrils.

Once again inhale with your left nostril,

Change the fingers and exhale through the right.

Without changing anything inhale through your right nostril,

Change the fingers and exhale through the left.

You may imagine that the air inside your head drawing a triangle and follow the size of this triangle as you breathe in and breathe out.

Inhale slowly and fully and exhale everything that doesn't serve you at this moment.

Keep breathing with the same pattern and complete a few more cycles like this.

Breathing in through the right nostril,

Changing the fingers and breathing out through the left without changing anything.

Breathing through the left nostril and breathe out through the other one.

Do not force yourself to take very deep inhales or exhale all of the air.

Just make sure to breathe comfortably and be fully present with your breath.

And as you breathe with this pattern,

Gently bring your awareness to the sensations of your breath.

Notice the coolness of the air as it enters your nostril.

And the warmth of the air as it exits the other one.

Allow the rhythm of your breath to anchor you to the present moment.

Generous inhales and relaxing exhale.

And if your mind wanders,

Just guide your attention back to the breath,

To the sensations of each inhale and exhale.

Observe the rise and the fall of your chest and belly.

Gentle flow of the air in and out.

In and out of your body and throat.

With each exhale,

Imagine that you're releasing any tension,

Anxiety or stress that you may be holding in your body.

Let go of any worries that may be arising.

Just let them go.

If it still feels comfortable to you,

Continue breathing with this pattern.

Changing your ring finger and thumb.

And allowing the air to enter and leave your head in a form of a triangle.

Allow yourself to be completely present for a few more moments with your body,

Mind and your breath.

And you may release your hand and come back to your natural breath.

And notice how this natural flow feels in your body.

The air flow through both of your nostrils and out.

And just notice,

Do you feel your mind becoming calmer?

Or less anxious?

Any sensations change in your body?

And if not,

That is completely perfect.

And when you are ready,

Gently open your eyes and come back fully to your surroundings.

This ends our guided practice for today together.

You guys can incorporate this breathing technique into your evening routine.

To allow your mind to let go of the worries.

To shift your state even physically.

Let me know guys how this alternate nostril breath work was for you.

I will be happy to hear your experience.

Whether it was confusing or it flew naturally.

Whether you are practicing it the first time or you are already familiar with it.

And of course please share how you feel after this practice.

You may just answer this question in your mind.

It will help you to anchor all of the changes.

All of the positive benefits of this breath even deeper in your mind and in your body.

Notice what has changed.

Well,

I hope that the guidance was clear and you could feel the effects of this breathing pattern in your own experience.

And well,

This concludes our live event for today.

All of the information is in my profile.

I will be very happy to connect with you whether you have any questions about our life or something that you want me to cover in the future events.

Feel free to send me a direct message as well.

Thank you guys so much for your presence.

I really appreciate your time and us discussing and practicing together.

Have a great night,

Day or morning depending on where you are.

I'll see you later.

Bye.