Hello friend,
It's so lovely to be with you today.
During our time together in this meditation,
We're going to quiet your mind and prepare your body for a restful sleep by doing two different breathing exercises and then going into silence.
Taking deep,
Long breaths has been shown to reduce stress,
Achieve deep relaxation,
And induce sleep.
So let's get ready to disconnect and doze off together.
Find a place where you can be nice and comfortable,
Be as snug as a bug in a rug,
And take a deep breath in and a deep breath out.
Again,
Take a deep breath in,
Push your belly out,
And a deep breath out,
Pull the belly in.
One more.
Take a deep,
Rich breath in,
Fill up the lungs,
And a deep,
Full,
Rich breath out.
Feel yourself begin to settle.
Feel yourself begin to soften into the surface beneath you.
For our first breathing exercise,
We're going to be doing straw breathing.
And on your inhales,
You're going to breathe through your nose with closed lips.
Then on the exhale,
Imagine that there's a straw between your lip,
And you take a long,
Slow exhale out,
Really exhaling all of the air out of your lungs.
We're going to do four rounds of that together.
Again,
Exhale out the nose to prepare.
One,
Inhale fully and deeply push the belly out,
Pause.
Exhale out through that imaginary straw.
Two,
Inhale full and deep.
Exhale out through the straw.
Three,
Inhale fully and deeply,
Expansively,
And exhale out through the straw.
Let it go.
And then take this last one at your own pace.
Now take two inhales through the nose and open mouth exhale out.
Again,
Inhale,
Exhale.
Last one,
Inhale,
Exhale.
Place your jaw.
Let that tension start to fade.
Create space between the lips and the teeth.
Release the tongue,
Let it hang heavy.
Soften the eyes.
Unfurl your eyebrows.
Relax the space in between the ears.
Let go of the tension in the neck and the shoulders.
Let out a deep exhale as you feel the shoulders and neck softening and releasing.
Feel the thighs soften,
The kneecaps,
Ankles soften,
Heels,
Feet.
Feel all ten toes spread and free the legs,
Let the tension start to dim as you feel yourself being completely supported by the surface beneath you.
Feel the whole body begin to simmer down into your surface.
And let yourself be held here and know that you have support.
So can you soften 5% more?
What does it look like to soften 5% more?
What does it feel like?
Now for our second breathing exercise,
We're going to inhale to a count of four,
Hold for a count of six,
And exhale for a count of seven,
For four rounds.
And let this breath,
Let it bring you deeper and deeper into a state of relaxation and rest.
Let this breath soothe you and relax you.
Take a gentle exhale out the nose to prepare.
And then we'll begin.
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Three,
Four,
Five,
Six.
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Three,
Four.
Five,
Six,
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Three,
Four,
Five,
Six.
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Hold one,
Two,
Three,
Four,
Five,
Six.
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One.
And then take the next two rounds at your own pace and let this breath be effortless.
Let this breath be organic and natural.
Take a deep breath in and a deep breath out.
Deep breath in and a deep breath out.
For this time in silence,
You get to choose what breath work you want to do to support you on your own journey to sleep.
You can do whatever breath work calls to you in this moment.
And I'll leave you here in silence for the remainder of this track to be with your breath,
To be with the calming noises in the background,
And to drift off into your own internal sea of relaxation and peace.
Thank you,
Friend,
For letting me be with you on your journey.
This is Jax,
And I wish you much rest and relaxation,
My friend.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
Jax.
