Hello and welcome to Bedtime Tranquility.
This is a breathwork session to help you find calm and ease when you just can't sleep.
I'm Jax and I'm here to guide you through a series of relaxing breaths to prepare your body and your mind for a restful night.
Let's first start out with the foundation,
A comfortable position.
So you might be sitting up with support from your pillows,
Blankets,
Maybe even the wall.
Or you might be lying down with your head gently resting on a pillow.
Find a position where you feel so much comfort that you don't want to move.
And if it's comfortable for you,
Gently close the windows of your eyes and let's begin.
Start by taking a deep breath in through your nose,
Allowing your lungs to fill with air.
Feel your chest and abdomen gently rise.
And then take a big releasing exhale to just let it go.
Take a couple more like that if you need to.
Just deep breaths in through the nose,
Filling up your lungs with air.
And those releasing settling breaths out the nose or out the mouth.
Next I want you to take a moment to just roll your wrists a couple times.
So just rolling your wrist clockwise and then rolling the wrist counterclockwise.
And see if you can have this movement be like a moving meditation.
So instead of just going through the motions,
Can you be really mindful with the rotation that's happening in both wrists.
And then let's press each finger into the thumb.
So we'll do this at the same time for the left and right hand.
Start by pressing your thumb and your pointer finger together.
It doesn't need to be super strong.
It could just be a gentle pressing of the finger and thumb together.
And then let's move on to pressing your middle finger and your thumb gently together.
Next move on to the ring finger and the thumb.
Gently press it together.
And then finally the pinky finger and thumb.
Gently touching.
And then for these next couple of breaths,
Just do any other little movements you need so that you can really start to settle into stillness.
And wherever you're at,
Take a deep breath in.
And then exhale.
Let it go.
Let it go.
Let it go.
And now I want you to place your hands softly on your belly as we begin our breath work.
And we're gonna take three belly breaths together.
And when we take these belly breaths,
I want you to imagine that your belly is moving like the gentle rise and fall of an ocean wave.
So you're envisioning your abdomen as the shore.
And with each inhalation,
You just picture the waves rolling in,
Lifting the shoreline,
Your belly gently upwards.
And as you exhale,
You just visualize the waves receding,
Allowing your belly to naturally fall back,
Mirroring that rhythmic ebb and flow of the tide.
Let's take an exhale out the nose to prepare.
And then inhale into the belly for one,
Two,
Three.
Hold the breath.
Suspend it.
Relax the face.
And exhale for three,
Two,
One.
Inhale for one,
Two,
Three.
Hold the breath.
Relax your jaw and your eyes.
And exhale for three,
Two,
One.
Inhale.
Hold.
Softly hold that breath in your body and your face.
And exhale.
Take a deep breath in.
And exhale completely.
And now we're gonna start to establish a calming rhythmic breath.
And for this,
Your hands can be on your belly.
Or if it's more comfortable for you,
You can just take your hands off your belly and place them wherever.
We're gonna inhale for a count of four.
And then exhale for a count of six.
We'll do a couple rounds together.
And then I'll leave you on your own to do a couple rounds.
Let's just take a regular breath to begin.
So give me a deep breath in.
And a deep breath out.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale.
Exhale.
Inhale.
Exhale.
And then continue this breath work at your own pace.
Inhaling for a count of four.
And exhaling for a count of six.
Allowing each breath to carry you deeper into relaxation as you find your own unique rhythmic,
Smooth breath.
Wherever you're at,
Take a deep,
Expansive breath in.
And an even deeper breath out.
And as you settle into your breath,
Just bring your attention to your sense of touch.
Can you feel the sensation of your breath entering and leaving your body?
Maybe you notice it in the gentle rise and fall of your abdomen,
Similar to that ocean wave.
Maybe you feel the hair in your nostrils.
Imagining each inhalation bringing in calmness and allowing each exhalation to release that tension and stress.
We're going to do another round of those two breath work patterns.
First,
Starting with three deep belly breaths.
So once again,
We'll use a visualization of a calm,
Relaxing ocean wave to allow you to sink deeper and deeper into that state of relaxation.
And then we'll go for our nice,
Effortless,
Rhythmic breath where we inhale for four and exhale for six.
Let's take a regular breath before we begin this next cycle of breath.
Give me a deep breath in and a deeper breath out.
And then inhale into the belly for one,
Two,
Three.
Hold the breath.
Suspend it.
Relax the face.
And exhale for three,
Two,
One.
Inhale for one,
Two,
Three.
Hold the breath.
Relax your jaw and your eyes.
And exhale for three,
Two,
One.
Inhale.
Hold.
Softly hold that breath in your body,
In your face.
And exhale.
Take a deep breath in and exhale completely.
Let's just take a regular breath to begin.
So give me a deep breath in and a deep breath out.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Inhale.
Exhale.
Inhale.
Exhale.
And then continue this breath work at your own pace.
Inhaling for a count of four and exhaling for a count of six.
Allowing each breath to carry you deeper into relaxation as you find your own unique rhythmic smooth breath.
Now let's take one final deep breath together.
Inhale deeply through your nose and exhale.
Let it go.
Thank you so much for joining Bedtime Tranquility with me,
Jax.
May you have a peaceful and restful night.
Until next time,
Sweet dreams.
