As we prepare for sleep,
Let us take a long slow deep breath in through the nose and release out of your mouth.
And another long slow deep breath in through your nose and exhale out of your mouth.
And one more deep breath in through the nose and just release the day through your breath out of your mouth.
And just start to breathe normal,
Whatever that means for you.
Notice how you are given life each and every day without asking.
Do you breathe in and out of your nose,
In and out of your mouth,
Or a combination of the two?
Just notice.
And bring your awareness to your face,
To the area right in between your eyebrows.
Allow this area to soften and allow that softness to spread across your forehead,
Down your temples around your eyes,
Down your cheekbones to the corners of your mouth,
To your chin,
And allow that softness to move up your jawline to your ears and allow that softness to go throughout your ear.
And bring your awareness to the temporomandibular joint that connects your skull to your jaw.
We tend to hold so much tension here as human beings.
Just release and soften.
Allow that softness to just surround this joint and release and soften.
Take a long,
Slow,
Deep breath in through your nose and exhale out your mouth.
And as we start to drift off into sleep,
Let us recount our day in all that we are grateful for that happened today.
Go ahead and make that list in your mind or softly in a whisper.
I am grateful for the food that I ate.
I am grateful for the connections I made.
I am grateful for the smile I received.
I am grateful for.
Allow this list to form in your mind.
And let us take a long,
Slow,
Deep breath in through our nose,
Bringing your breath to your heart,
Surrounding your heart with that breath and planting your gratitude like a seed of intention within your heart and exhale out your mouth.
Again,
A long,
Slow,
Deep breath in through your nose,
Bringing that breath to your heart,
Surrounding your heart with that breath,
Planting that seed of gratitude even deeper and exhale out of your mouth.
And let us bring to mind the words,
Thank you,
Thank you.
And let us say these words silently in our mind and in our throat with each inhale and exhale of the breath.
Thank you.
Thank you.
And as you start to drift off to sleep,
Continue to say those words.
And as you wake up through the night,
Repeat those words.
Thank you.
Thank you.
