So we're going to do a practice to help you get back to sleep really quickly.
I want you to make yourself comfortable.
Any adjusting you want to do.
Preferably facing up,
Being on your back if you can.
We're going to do some deep breathing through the nose.
This practice very quickly quiets the brain,
Cools the body,
Prepares you for sleeping.
So take a few deep breaths just to begin breathing in through the nose and letting it go out the mouth.
Both arriving in and relaxing deeply into your body.
This practice is called Chandra Vedana.
Chandra meaning moon.
And Vedana,
Piercing.
So this very sweet breath is the moon piercing breath.
We pierce the moon as we prepare to come back into our beautiful slumber.
And so you'll just take one hand,
One finger,
And you're going to close the right nostril.
And you're going to take a deep breath in through the left nostril.
And when you breathe all the way in,
You'll close the left nostril and breathe out through the right.
Once you've breathed out completely through the right,
Closing the right nostril and breathing in through the left.
Closing the left nostril and breathing out through the right.
Continuing at your own pace,
But seeing if you can really lengthen the breath in through the left and really lengthen the breath out through the right.
Simply preparing yourself by welcoming in through the left side the flow of sleep,
Of ease.
Deepening yourself,
Deepening here.
The next time that you exhale out the right,
Let it go.
And take a deep breath in through both nostrils and let it go out the mouth.
Deep breath in through both nostrils and let it go.
Last one,
Hold the breath.
Hold it for as long as you're comfortable.
And when you release it,
Relax every muscle of your body,
Every tissue in your body,
Every joint in your body,
Every ligament in your body,
All your internal organs,
Everything beginning to slow down.
Relax completely.
You have full permission to let go.
Letting the body be heavy,
Allowing the mind to melt.
Slow down.
And relax.
Just relax.
