Welcome to this nighttime breath flow.
You can lay on your back and allow yourself to feel comfortable and relaxed.
Take a breath in through the nose and out through the nose and close your eyes.
Allow your body to breathe naturally.
Not placing any pressure or force.
Your mind's eye starting to focus on your left hand and you notice it warming up as it starts to creep up on your left arm,
Left upper arm,
Left shoulder and down to your right hand,
Right arm,
Right upper arm,
Right shoulder.
Now focusing on the top of the head,
The back of the head,
The ears,
The forehead,
Allowing the eye muscles to relax.
The nose,
The cheeks,
Your lips,
The back of your neck and relaxing the throat.
Allowing your back muscles to relax.
Your upper back,
Your lower back.
Your chest,
Your heart and your abdomen.
Allowing a sense of ease to creep into your upper body.
Focusing on the left upper thigh,
The left knee,
The left calf,
Ankle and foot.
To your right upper thigh,
Right knee,
Right calf,
Ankle and foot.
Allowing the entire body to relax,
To fall into ease,
To be present.
Now breathing through the nose,
We're going to breathe in for four,
Out for four and hold for eight.
So meet me on your next inhale in three,
Two,
One,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
In.
Out,
Hold,
In,
Out,
Hold.
Letting go now of any control and returning to your natural flow.
Allowing the body to feel ease and lightness.
And now move into some easy breathing of heart coherence,
In for five,
Out for five.
Meeting me at your next inhalation in three,
Two,
One,
In,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
In,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five,
In,
Four,
Five,
Out,
Four,
Five,
In,
Out,
In,
Out,
In.
Out,
In,
Out.
Allowing the breath now to return again to its natural rhythm.
For our last exercise,
I want you to imagine there's a light feather on your upper lip.
And while breathing in and out through the nose,
We don't want to move that feather.
So we want to be breathing slowly and lightly.
On our inhalation,
We want to maintain a teaspoon of air hunger.
Perhaps breathing in to around 80 or 90 percent.
And gently releasing fully on the exhale.
So on your next inhalation,
Soft and gentle through your nose.
Starting in three,
Two,
One,
In.
Nice,
Slow,
Light breath.
When you're at 80 percent,
Exhale all the way out.
And continue with this in your own time.
Better seeing the body feeling rested,
Perhaps tingling.
The mind at ease.
The heart rate slow.
Allowing the body to breathe lightly.
And when you're ready,
Release control and return to your natural breath.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Ten.
Ten.
Twelve.
