Breathing Into Sleep

Try these tips to ensure you are working with your circadian rhythm to support sleep. No food or drink after 8pm (a sip of water to take medication is ok). This rule ensures that your digestive processes aren't active.
Lower the lights when the sun sets to support melatonin.
Bed by 10pm. After this time and you miss the most important window for your body to regenerate/repair (between 10pm and 2am) This can take time. Be gentle with changes. Move bedtime by 15min at a time to get there.

Transcript

Breathing into sleep.

Welcome.

If you have difficulties with sleep,

Be sure to read the details section for this recording for some helpful tips.

Settle into bed and position yourself so you're comfortable and warm.

If you're feeling anxious,

Place another blanket over the abdomen for extra weight.

Take a moment to make sure your neck is supported well.

Let out an audible sigh.

Release any lingering thoughts from the day.

Allow them to slip off the body and dissolve around you.

Do it again.

Let go of the sky.

And one more time.

Letting go.

Allow the body to surrender into the bed.

Notice your abdomen rising and falling naturally.

Relax your shoulders.

Inhale into the nose and feel the abdomen lifting.

And release,

Feel the abdomen falling.

Feel your eyes floating gently in the sockets.

Inhale and exhale.

Inhale feeling the abdomen lift and lungs expanding.

Exhale releasing,

Feeling the abdomen fall.

Allow your brow to soften.

Inhale and exhale gently and easily.

Let go of the jaw.

Notice how the tongue is relaxed within the mouth.

Allow your lips to gently part.

Feel the breath moving in,

Filling the abdomen.

And feel the abdomen fall as you release the breath.

Let your arms become heavy.

Breathing in and letting go.

Breathing out.

Allow your entire body to become heavy.

Allow each breath in to reach every space in the body.

Allowing the exhale to dissolve any lingering tension.

Let go.

Feel the abdomen rising and abdomen falling.

Release into deep rest.

You are completely at ease.

Your body is supported and the mind is quiet.

Abdomen rising,

Abdomen falling.

Allow yourself to drift off into deep restful sleep.

Let go.

Let go.

Let go.

Let go.

Reviews

I love this track! It helps me relax so well! I fall asleep to it do fast! Thank you so much! 😌💜

Wow! It must’ve worked. I fell to sleep before it ended!

Thank you 💚

Lovely. I fell asleep b4 it was over. Thank you. Namaste 🙏

This is one of my favorite sleep meditations. Very soothing, very gentle, light like a whisper. Thank you for this beautiful meditation. 💓

Thank you so much, this was really relaxing and calming 🥰