Hello and welcome.
This is a breathwork practice offering you permission to rest.
My name is Jen Mansel and I'll be guiding you deep into sleep this evening.
So whenever you're ready,
Just simply close your eyes and see if you can let your body just sink in and get a little heavier wherever you are.
And I know you may be feeling agitated or maybe your mind is busy.
We're going to guide you back into your body,
Giving it permission to let go of the day,
To let go of the thoughts and to rest.
So to begin,
I want you to just bring your attention down to your feet.
Wiggle those toes and just see if you can notice how your feet feel in this moment.
Maybe they're warm.
Maybe they're cold.
Maybe they're even tingling or already asleep.
Just notice your feet here,
A part of your body.
See if you can give your feet permission to relax,
To rest.
Just notice if that helps to ground your energy just a little bit deeper into your body here.
Next,
Just slowly bring your awareness and attention to your hands.
Maybe they feel warm.
Maybe they feel cold.
Do you notice energy here?
Or have they already fallen asleep?
I want you to gently just see if you can squeeze your hands into fists.
And as we take a deep breath in,
I want you to just squeeze your hands and squeeze the muscles in your arms,
In your chest.
And then on our exhale,
You're going to just relax and release that tension and feel your body relax.
So let's give it a try.
Breathing in through your mouth,
Deep belly breath.
Hold your breath at the top,
Squeeze your fists,
Squeeze your arms,
Get tight.
And then whenever you're ready,
Just release and exhale,
Letting all the tension melt.
We'll do this two more times,
Taking a deep breath into the belly.
Hold your breath at the top.
Squeeze your fists,
Squeeze all the muscles tight.
Hold that tension.
And then when you're ready,
Big exhale.
Letting everything go.
We're going to do one more round,
Just really helping you sink into your body here.
So breathing in through your mouth into your belly.
Holding at the top,
Squeeze those muscles tight.
Holding.
Hold that tension.
Feel all the tension of the day,
Of the week.
And then big exhale.
Let it all dissolve.
Just let yourself sink.
Deeper and deeper.
Body.
I give you permission to rest.
I give you space to rest.
I embrace this rest.
My body knows how to rest.
And I want you to just notice,
Are you holding any tension in your jaw?
In your cheeks?
Your teeth?
Your nose or your eyebrows?
Maybe your forehead?
Your skull?
And into your hair follicles.
Taking a deep breath in on the exhale.
Welcoming that tension to release and dissolve from your face,
From your head.
And 본 fundamental.
Breathing deeply其.
And just imagining.
Imagining the space around your head.
The space above.
Can you just imagine your energy body that exists in this space.
You imagine it expanding.
Wider.
And wider.
Expanding out in all directions.
Dissolving any thoughts.
Any tension.
Expanding into nothingness.
To just help you continue to drop deeper here.
We're going to do a simple breathing practice.
We'll breathe together in through our nose for the count of four.
We'll hold at the top of our breath for a count of seven.
And we'll breathe out through our mouth slow and long for a count of eight.
This breath will give our body our nervous system.
Even deeper.
Permission to rest.
And to know we are so safe and so held here.
So when you're ready,
Take an easy breath in and out.
And then we'll begin breathing in through your nose for a count of one,
Two,
Three,
Four.
Hold your breath for one,
Two,
Three,
Four,
Five,
Six,
Seven.
Out through the mouth.
Out through your lips.
All the way to the bottom.
In through your nose.
Hold at the top.
Out through the mouth.
In through the nose.
Hold at the top.
Out through the mouth.
Got three more rounds.
Here we go.
In through the nose.
Hold at the top.
Out through the mouth nice and slow.
In through the nose.
Take in that air.
Holding at the top.
Feel the stillness.
Out through the mouth.
Let your body drop.
Last breath.
Breathing in through the nose.
Holding still at the top.
Breathing out all the way out through your mouth nice and slow.
Breathe out all that air.
And then gently let your breath just return to normal.
See if you can find stillness here.
Body.
Body.
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Guide me deeper.
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Body.
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Take me deeper.
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I surrender.
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I surrender to the stillness.
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I surrender to the stillness.
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I surrender to the stillness.
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I surrender to the stillness.
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I surrender to the stillness.
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If your body needs extra support,
Just go do a few more rounds of breath.
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Until you find this place.
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Where you expand beyond your body.
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Your mind.
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Until you find a space beyond yourself.
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To rest in.
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May you feel healthier.
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.
Held by the earth.
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Held by the sky.
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May you slip into a deep deep rest.
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Where all parts of you are nourished.
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May you awaken from this deep rest.
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Recharged.
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Restored.
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And alive.
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Your body thanks you.
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