Welcome to this guided deep sleep breathwork meditation.
This practice is designed to help you clear your mind,
Reduce stress and prepare your body for a night of deep restful sleep.
As you wind down at the end of the day,
Take this opportunity to relax your nervous system and connect with yourself on a deeper level.
Find a comfortable position,
Either sitting or lying down.
Close your eyes.
Breathe in the deepest breath you've ever taken today and breathe it all out.
Before you drift off to sleep,
It's important to slow down and release today's tensions.
This meditation will guide you to do just that,
Helping you achieve a sense of calm and peace.
Start by bringing your awareness to the top of your head.
Imagine a warm,
Soothing light gently moving down from the crown of your head to your forehead,
Releasing any tension it encounters.
Feel your face relax,
Your jaw relax.
Breathe in deep and breathe out deep.
Now let this gentle light flow through your neck,
Your shoulders,
Your arms and to your fingertips.
Sense any stress or tightness melting away.
You can crack your fingers if you wish.
Just let all that tension go.
Breathe in deep and breathe out deep.
Continue to let this warm light move down through your chest and your back.
Allow your spine to relax and align with the natural curve of your body.
Breathe in deep and breathe out deep.
As it flows further down,
Let it reach your abdomen,
Your hips and your thighs.
Feel any remaining tension release as you connect with the earth beneath you.
Allow the light to reach your knees,
Your ankles,
Your legs and to the tips of your toes.
Your entire body is now relaxed and you are grounded and connected with the earth's support.
Now we'll inhale through the nose for 4 seconds and exhale through the mouth for 8 seconds.
I will guide you through this process,
So just relax and let go as we repeat this cycle for 10 times.
This breath work sequence will help you clear your mind,
Reduce stress and lower your heart rate and blood pressure.
This is going to give you some real sweet dreams as well.
Inhale gently through your nose.
Exhale slowly through your mouth.
Inhale slowly through your mouth.
Exhale slowly through your mouth.
Inhale slowly through your mouth.
Exhale slowly through your mouth.
Inhale slowly through your mouth.
Exhale slowly through your mouth.
Inhale slowly through your mouth.
Exhale slowly through your mouth.
Inhale slowly through your mouth.
Exhale slowly through your mouth.
Inhale slowly through your mouth.
Exhale slowly through your mouth.
Inhale slowly through your nose.
Exhale slowly through your mouth.
Just allow yourself to feel the sensations inside of your body.
Take a moment to reflect on this day.
What are you grateful for?
It could be something small or significant.
Just allow this sense of gratitude to fill your heart and your mind.
Return your focus to your breath.
Inhale through your nose.
Exhale through your mouth.
Let's continue to release any remaining stress within the body.
Inhale through your nose.
Exhale through the mouth.
Inhale through the mouth.
Exhale through the mouth.
Inhale through the mouth.
Exhale through the mouth.
Inhale through the mouth.
Exhale 1,
2,
3,
4,
5,
6,
7,
8.
Now silently repeat these affirmations to yourself as you end your day.
I am at peace with the events of today.
I release all worries and anxieties.
I am so grateful for this moment of stillness.
I welcome a night of restful sleep.
I am ready to embrace tomorrow with positivity.
Take 3 final deep breaths.
Inhaling for 4 counts through your nose and exhaling for 8 counts through your mouth.
As you do,
Allow any lingering tension to dissipate.
In 3,
2,
1.
Inhale through your nose.
1,
2,
3,
4.
Exhale through your mouth.
1,
2,
3,
4,
5,
6,
7,
8.
Inhale through your nose.
1,
2,
3,
4.
Exhale 1,
2,
3,
4,
5,
6,
7,
8.
Inhale through your nose.
1,
2,
3,
4.
Exhale through your mouth.
1,
2,
3,
4,
5,
6,
7,
8.
Know that you are amazing just as you are.
You have done your best today and that is enough.
Embrace yourself with love and kindness as you drift off to sleep.
Carry with you this sense of peace and gratitude.
Your body and mind are now in a state of deep relaxation.
May you have a restful,
Rejuvenating night's sleep.
Good night,
Sweet dreams,
And I'll see you again soon.
Namaste.
