This practice is designed for you to soften and to surrender from your day and into your sleep.
I invite you to lie down in your bed and just fully arrive in this moment.
Making any last adjustments.
And tonight we'll be starting the meditation with a particular breathwork technique designed to activate your parasympathetic nervous system.
So there'll be no intense breathing tonight.
Just really allowing yourself to soften.
The breathwork practice is a 4,
7,
8 breathing technique.
Where you will inhale through your nose for 4 seconds,
Holding for 7 seconds and then exhaling through your mouth with pierced lips for 8 seconds.
And we will repeat that for about 2 minutes this evening before I drop you guys into a soft meditation.
So just taking a few seconds now to notice how you feel.
Closing down your eyes and focusing on your breath's normal breathing pattern.
I will count the seconds for the first few rounds.
And then I will slowly just tell you to inhale,
Hold and exhale.
So in 10 seconds we will start 5,
4,
3,
2,
1.
In 2,
3,
4.
Hold 2,
3,
4.
5,
6,
7.
Exhale 2,
3,
4.
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4.
5,
6,
7.
Exhale 2,
3,
4.
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Hold 2,
3,
4.
5,
6,
7.
Exhale 2,
3,
4.
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4.
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4.
5,
6,
7.
Exhale 2,
3,
4.
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4.
5,
6,
7.
Exhale 2,
3,
4.
5,
6,
7,
8.
Inhale 2,
3,
4.
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4.
5,
6,
7,
8.
Exhale 2,
3,
4.
Hold 2,
3,
4.
5,
6,
7.
Exhale 2,
3,
4.
5,
6,
7.
Exhale.
Inhale.
Hold.
Exhale.
Your last two rounds here.
Inhale.
Hold.
Exhale.
Your last round.
Breathe in.
Breathe in.
Hold.
Exhale.
Breathe in.
And breathe out.
And breathe out.
Returning to your nasal breaths.
Allow yourself to soften completely.
Let go of the technique.
Let go of the technique.
Breathing in through your nose and out through your nose.
Noticing how your mind feels now.
How your body feels.
How your body feels.
How your body feels.
How your body feels.
How I want you to allow yourself to drop deep into your body,
Into your bed.
Almost like you're free falling.
Almost like you're free falling.
With each breath sinking deeper,
Softening more,
Falling further and further into the night's breath.
Into the night's breath.
Allowing whatever worries,
Whatever happened today to just melt away.
Knowing that you have all you need right here.
So often we get into bed and we will scroll,
Scroll mindlessly and we will scroll,
Scroll mindlessly then we will switch off and go to sleep.
Only to start the next day by picking up our phone again.
I invite you to make this different.
Make this time for you a ritual.
Give yourself permission to soften and to surrender.
Come home to yourself.
Allow yourself to drift into sleep clearly,
Softly.
And when you wake be conscious of the first thing that you choose.
Do you pick up yesterday's posts,
Yesterday's messages,
Yesterday's thoughts or do you start the day by creating,
Centering,
Relaxing?
While you are in this space of relaxation I want you to reflect on the day that you just had and just take a mental note of what choices you made that didn't support your higher self.
Don't attach to a story.
Don't bring negativity in.
Just notice.
And I want you to forgive yourself for that action,
For that choice.
Knowing that we are only human.
Breathe.
And with this forgiveness in mind I want you to make an intention for tomorrow.
What choices will you make?
What inspired action will you take?
Who do you want to be?
Who do you want to be?
Start to envision yourself tomorrow in this energy.
What does it feel like?
What does it feel like?
Breathe.
Breathe.
And whenever you feel cold you can feel your body your space having gratitude for your body for carrying you throughout the day for knowing that rest is a gift to yourself and to your body.
Feeling completely softened,
Completely centered.
Breathing.
Softening.
Surrendering.
And you can feel your body breathing.
