Preparing for sleep now with some gentle concentration around rhythmic breathing.
So be at ease lying flat on your back,
Support your head and have your arms beside your body.
Be warm and comfortable.
Have your eyes lightly closed and feel that your whole body is supported and that it is time now to relax completely.
So we start with breath awareness,
Relaxed breathing,
Unhurried and calm just as the body demands.
Watching the natural breath will help to settle and lengthen the breath and to move toward a quiet place within yourself.
Take your time.
There is time now and you can do it.
Now moving into that relaxed natural breathing,
While I say a few words about how important it is to actually prepare your body and mind for sleep,
A deep restful sleep,
A restful healing sleep.
So your day may have been challenging with demands and expectations coming from the world around you or even from within yourself.
It's a good practice to mentally command your body and mind to let go of stress and tension that may have accumulated during the day.
Doing this allows you to let go of the day and become open and receptive to the vibration of peace and calmness that you wish to experience as you move toward a well-earned rest.
To facilitate this you can use these words of affirmation.
Please repeat after me.
You can say it mentally if you like or if it's appropriate you can say it out loud or in a very soft voice.
So this is the affirmation now.
All is well.
I allow myself now to relax and give in.
All is well.
I allow myself now to relax and give in.
You see as you repeat these words several times if you like,
You're commanding and training your mind and body to let go of stress and tension whether it be physical,
Mental or emotional or perhaps all three at the end of the day.
Now check that your shoulders are really relaxed,
Dropping,
Releasing and that there is no frown between your eyebrows.
Before we begin we'll practice a cleansing breath.
I'll show you now.
Then we'll do it together three times.
So it's like this breathing in just a natural breath and then breathing out.
Make that last ha sound as long as you can.
So three times now together inhaling and exhaling.
Inhaling and exhaling.
Last time inhaling and exhaling.
This cleansing breath helps to regulate your breathing at any time so please use it whenever you feel it may be helpful.
Now that the breath is relaxed you can apply some gentle concentration around your breathing and this will help your mind to relax and let go of any restless thoughts or internal dialogue which tend to delay or even prevent you from slipping into a lovely deep sleep.
So the concentration on this rhythm is important.
Inhaling four pulse beats one two three four exhaling six pulse beats one two three four five six and again inhaling one two three four out breathing one two three four five six.
Now if this kind of breathing is new to you please don't force it.
Practice a couple of rounds just as we did now then relax and breathe naturally.
When you practice this you might feel the breath is calm once again so you try again with the rhythm four pulse beats in six pulse beats out.
It becomes easier in time be patient and never force it.
Remember that all is well now relax and enjoy the breathing.
Feel as you breathe a coolness in the nostrils as you inhale and a warmth as you exhale.
Keep your mind occupied with the gentle ebb and flow of your breath.
Be aware that you not only take in breath but that you give out in double measure.
The longer out breath is important as it allows you to let go both physically and mentally.
Now keep going with that rhythm inhaling four exhaling six.
If you'd like to try exhaling eight you may do so if it is easy without struggle so please go ahead now.
Let go of the counting now and breathe naturally but let your mind remain occupied on that gentle ebb and flow while breathing just as the body demands.
It feels good to relax.
Feel how easily your breath is flowing in and out of your body.
There's no struggle no fighting for breath it flows in and out of your lungs easily and gently.
There is a definite rhythm in your breathing and you can use it to relax yourself more and more.
As you breathe take your mind deep within be aware of the gentle rising and falling of your chest or perhaps in the abdominal area expansion and contraction a rhythmic movement.
Feel your whole body gently breathing.
Immerse yourself in the rhythm of your breath.
Everything in the universe runs in cycles according to a certain rhythm.
The tides day and night sun and moon months and years all moving rhythmically changing ebbing and flowing expanding and contracting and we do the same.
We are all part of that universal rhythm.
Being in touch with this rhythm we can use it to find strength and stability harmony and balance within ourselves and in all that we do.
We have all that we need within ourselves.
We do not have to look outside outside of ourselves at all.
Resting now feeling sleepy finding in this rhythm a beautiful feeling of comfort and peace.
Feeling that comfort and peace in all your body parts.
Arms,
Hands and fingers,
Legs,
Feet and toes,
Your whole back and spine,
The chest and abdominal muscles and particularly in your heart.
Your head and your face,
Your facial expression is one of contentment and ease.
You can sleep now.
Your body is ready,
Your mind is ready,
Your heart is ready,
Peaceful,
Quiet and relaxed.
All is well.
All is very very well.
I leave you now.
Sleep well.
