Good evening.
I'll be leading a technique tonight to help us fall into a deep sleep called alternate nostril breathing.
The alternate nostril breathing is designed to unwind the brain from active to mildly active to unconscious.
So bringing yourself into a comfortable seated position for meditation or lying down on your back for meditation,
Get comfortable and release any tension that might be on the surface of the mind or the surface of your body.
Bringing the right hand up to your nostrils,
We'll be using the thumb and the first finger,
Taking the thumb pad,
Placing it up against the right nostril and closing off the right nostril.
Slowly inhaling up the left nasal channel and allow your mind to trace into the right prefrontal cortex.
At the completion of the inhale,
Take your first finger,
Close off the left nasal channel,
Release the thumb pad and exhale slowly out the right nasal channel and relax.
Inhaling slowly up the open right nasal channel,
Follow the mind and the energy into the left prefrontal cortex of your brain.
At the completion of the inhale,
Use your thumb pad,
Close off the right nasal channel,
Release the first finger and exhale out the left nasal channel.
Inhaling slowly up the left nasal channel,
Follow the energy into the right brain.
Close off the left nasal channel,
Release the right thumb pad and exhale slowly out the right nostril.
Inhaling slowly up the open right nasal channel and follow the energy and attention into the left prefrontal cortex.
At the completion of the inhale,
Use the right thumb pad,
Close off the right nasal channel,
Release the first finger and exhale slowly out the left.
Inhale slowly up the left,
Close off the left,
Release the thumb,
Exhale out the right.
Complete the exhale please.
Inhale slowly up the right,
Close off the right,
Release the first finger,
Exhale slowly out the left.
Inhale close off,
Release,
Exhale.
Inhale close off,
Release,
Exhale.
Several rounds at your pace.
If you lose the technique,
The strategy is exhale,
Inhale,
Switch.
Exhale,
Inhale,
Switch.
Relax all of your facial muscles while you do this.
Each round,
Feel yourself getting closer to your desired goal of deep sleep tonight.
As you inhale the mental intention,
I would prefer.
Exhale the mental intention to fall asleep.
Inhale,
I would prefer.
Exhale to fall asleep.
If these words work for you,
Continue to use them in a gentle soft way.
Bring your hand down to your side,
Breathing through both nostrils now as slowly as you can.
Feel the inhale coming in through the nostrils,
Cooling the body-mind connection.
From the exhale,
Feel yourself letting go.
As stress dissolves,
Space will present itself.
And in that space,
You will fall into a deep sleep.
Allow this day to end and prepare yourself for the amazing opportunities that will follow the sun over the horizons tomorrow in your life.
Goodnight.
