Hello,
Thank you for joining me for this soft belly breathing for sleep exercise.
This exercise will help you get ready for bed to have a great night's sleep.
So before we begin,
Get yourself as comfortable as you can.
Getting the sheets just right,
The pillows where you want them,
The blankets all wrapped around you.
Settling in,
Closing your eyes,
Making sure the room isn't too cold or too hot.
Jotting down any last minute thoughts that come into your mind that can wait until tomorrow.
Having a nice dark space.
Now when you're ready and you feel supported and you're in a comfortable position,
Bring your awareness to your body.
Relax the face muscles.
Breathing naturally for yourself.
Noticing by simply letting go and doing nothing,
How your breath naturally becomes longer and deeper.
Sending signals to the body that it's time for a restorative rest.
Now if your mind wanders,
It's not a problem.
Be kind to yourself and just simply come back to the breath.
Noticing if any mind chatter is negative or not productive.
And simply notice it and come back to the breath.
Allow your hands to be loose,
Your feet to be soft.
Releasing the muscles in your belly or around your eyes.
So to reduce anxiety,
Remember that you can take a moment to relax your body.
Softening any unnecessary tension in your belly and shoulders.
Finding a posture that feels both relaxed and alert.
Noticing your hands are rested in an easy,
Effortless way.
If your mind has wandered,
Come back and take a few moments to scan your awareness through the sensations of your body.
And wherever possible,
Soften and release.
Softening and releasing any obvious areas of physical tension.
Relax your breath and breathe in through your nose and out through the mouth.
When this is done,
It's in its natural,
Easygoing way.
It can be very relaxing.
So breathe through your nose and out through your mouth.
In through your nose and out through your mouth.
Allow your belly to be soft.
When the belly is soft,
More oxygen goes to the bottom of the lungs.
There's better oxygen exchange.
Oxygen moves more easily into the stream and it goes to all the cells in the body,
Including the cells in the brain.
Supplying your brain with nourishment it needs.
If the belly is soft,
It helps to activate the vagus nerve.
Vagus means wandering and this nerve wanders up through the abdomen and chest,
Back to the central nervous system in the brain and it promotes relaxation.
It is an antidote to the fight or flight stress response.
Breathing deeply,
Activating the vagus nerve,
Helping relaxation to come as the belly is soft and you breathe deeply.
All the other muscles in the body begin to relax as well and you can feel that now.
Feel the heaviness of your body.
Gravity weighing upon you like a warm blanket.
Think of the word soft as you breathe in and belly as you breathe out.
See what it feels like for you.
Soft as you breathe in and belly as you breathe out.
If thoughts come,
Let them go and gently bring your mind back to soft on the inhale and belly on the exhale.
Soft as you breathe in and belly as you breathe out.
Soft as you breathe in and belly as you breathe out.
Notice how you're feeling.
Notice what's changed from when you first lay down till now.
Noticing thoughts and feelings of relaxation wash over you.
Feeling relaxed and oh so ready for restorative sleep.
Letting the worries of the day melt into the mattress,
Down through the floor,
Into the earth.
Letting it all go.
Feeling lighter,
Part of the bed.
Remembering if the mind wanders.
Come back to the breath.
Inhaling soft and exhaling belly.
Inhaling soft and exhaling belly.
Breathing deep.
Feeling the comfort of the bed.
Knowing you are safe and ready to get the sleep you deserve.
You've worked so hard.
Let your body rest.
Bringing some gentle awareness to the body.
If anything is tensed up,
Allow it to release and unwind.
Almost like a braided rope.
Feeling your body unwind.
Feeling your belly be soft.
Re-adjusting in your bed at any time for more comfort.
Breathing in soft.
Breathing out belly.
Breathing in soft.
Breathing out belly.
Let your mind drift.
Feeling sleep coming.
Not holding back.
Just letting go.
Knowing you deserve this restorative sleep.
Knowing you'll feel energized in the morning.
Ready to set intentions and create the day you want to live.
Creating the life you want to build.
Getting more enjoyment out of your life's work and purpose.
Feeling safe,
Comfortable,
Comfortable.
Breathing in soft.
Breathing out belly.
Breathing in soft.
Breathing out belly.
Feeling your face heavy on the pillow.
Your shoulders and your back rooted in the bed.
Letting all the tensions and worry go from your hands to your feet.
Feeling your limbs heavy.
Your arms and your legs.
Heavy,
Loose,
Relaxed.
Breathing in soft.
And breathing out belly.
Breathing in soft.
And breathing out belly.
Allow yourself to simply drift off into a well deserved sleep.
Letting my voice fade into the background.
Thank you so much for allowing me the precious gift of your time.
Until next time.
Sweet dreams.
