Begin this bedtime protocol by finding a relaxed,
Comfortable position and begin to pay attention to your breath,
The movement of the air coming in and out through your nose,
Into your abdomen,
The lower ribs,
The lower back and then your chest.
Follow the movement of the breath as if it was a wave rising and falling.
Connect to the warmth of the air coming in and out of your nose,
Throat,
The subtle vibration.
For the next round,
Empty yourself of air completely and follow my voice for the next inhale.
Exhale slowly for the count of 6.
Again,
2,
3,
Out,
6,
In,
Out.
For the next one,
Inhale for 4,
2,
3,
4 and out.
3,
4,
5,
6,
7,
8,
In,
Nice and even through the nose.
4,
Out,
You can do ocean breath,
Fog a mirror,
Back of your throat as you exhale.
5,
6,
7,
8 and again in,
Out.
For the next one,
We are going to go to 5.
Inhale 1,
2,
3,
4,
5 and out.
5,
6,
7,
8,
9,
10,
In,
Nice and easy through the nose.
Relax your eyes,
Exhale nice and slowly.
Let your body sink and out.
After this exhale,
You are going to hold.
Relax your back,
Your legs,
Your arms.
You may feel some bodily sensations into this hold.
And inhale.
3,
4,
5,
Exhale.
4,
5,
6,
7,
8,
9,
10,
In,
Out.
Nice and easy on the exhale.
Inhale.
Exhale with the ocean breath,
Nice and even.
Sinking your body weight as you exhale.
For the next one,
We are going to inhale for 6 now,
Filling all the way up.
In and out.
In,
All the way to the top of the ribs.
In and out,
Slowly,
Evenly,
Letting it all sink.
One more time.
In.
In and out.
8,
9,
10,
11,
12.
And feel all the way up,
Belly,
Ribs,
Lungs and out.
Just like a wave.
Inhale.
And exhale,
Releasing,
Allowing your body to relax.
Regulating the breath so you breathe out as slow as you can.
We are going to take one more deep breath in,
Filling all the way up to the top.
Now 1,
2,
3,
4,
5,
6.
And exhale as slow as you can.
And at the end of this exhale,
You are going to hold.
So let all the air out now and hold.
Relax and hold.
Feel tingling or lightness in your body.
You can swallow if you need to.
Just let your body surrender to this breath hold.
And now breathe in lightly through the nose.
And exhale on your own as slow as you can.
Regulating the air on the way out,
Sinking into your body.
And now continue with a nice inhale for the count of 5.
And exhale now with hissing through the mouth.
And inhale again.
And exhale out.
And one more time in.
And let it out.
Inhale and exhale as long as you want to through the nose.
Counting or not.
Just letting the wave of the breath take you deeply and deeply into relaxation,
Calm,
Sleep.
And one more time inhale nice and easy.
And exhale.
If you are ready to go to sleep,
You can stop this recording now or you can continue for a little longer on your own as you listen to the music.
Thank you.
You You You You
