Good evening.
This is Larissa Hall Carlson with a mindful breathing practice to support a good night's sleep.
Using the breath to process and release the events of the day.
Relaxing the body,
Soothing the nerves,
And calming the mind.
To prepare,
Wash up,
Get in pajamas,
Set tomorrow's alarm,
Turn down the lights,
Snuff out candles and incense,
Mindfully tidy up your space from the day,
And prepare for deep rest.
Then take a steady,
Comfortable seat with a nice long spine.
Bend the head right over the center of the shoulders and tuck the chin slightly.
Soften or close the eyes.
Draw in a deep,
Refreshing breath through the nose and let out a long,
Relaxing sigh through the mouth.
As much as you can,
Soften all the little muscles around the eyes.
Soften the jaw,
Soften the shoulders,
And relax the belly.
Drop the mind's attention down into the belly and begin to deepen the breath there.
Slowly breathing in and out through the nose.
Each inhalation,
Invite the belly to gently stretch like a balloon.
Each exhalation,
Gently pull the belly button back towards the spine,
Deflating the belly.
Continue at a steady,
Comfortable rhythm.
If you'd like,
You can rest the hands on the belly as you do abdominal breathing.
Recall the evolving movements and sensations of each abdominal breath.
Continue.
Invite the body to soften more completely.
Allow muscles all over to loosen.
Imagine the brain releasing its grip from the top of the head.
Drop the tongue to the base of the mouth.
Begin several more smooth belly breaths.
And release back to a natural breath.
Take a few moments to pause,
Scan,
And feel.
We next begin the counting breath,
Inhaling and exhaling through the nose to the count of four.
Sit up tall.
Inhale.
Exhale.
And we begin.
Inhale.
Two.
Three.
Four.
Exhale.
Two.
Three.
Four.
Inhale.
Two.
Three.
Four.
Inhale.
Two.
Inhale 2,
3,
4.
Inhale keep counting to your own beat.
Continue the count.
Adjust the rhythm,
Adjust the pace.
Making it steady and comfortable,
Allowing yourself to be cradled by the lulling tempo.
Inhale.
Let these last few rounds be more gentle,
More soft.
And on your next inhalation release the count,
Returning to a natural breath.
Soften everything.
Scan and feel the effects of the breath.
What has steadied?
What has loosened?
As we transition into the alternate nostril breath,
We'll breathe through one side at a time,
Switching rhythmically from side to side.
Sitting tall,
Bring the right hand up to the nose,
Closing off the right nostril gently with the right thumb.
Inhale deeply up the left nostril.
Switch.
Exhale down the right side.
Inhale up the right side.
Switch.
Exhale down the left.
Inhale left.
Switch at the top.
Exhale down the right side.
Inhale back up the right side.
Switch at the top and exhale down the left nostril.
Continue.
Speed it up or slow it down.
Let this alternate nostril breath be rhythmic,
Steady and even,
Flowing easily from side to side.
There you have it,
Affiliated nostrils.
You You Keep the spine nice and long the chin slightly tuck the shoulders soft the face relaxed Allow these final rounds of the alternate nostril breath to be a little more gentle more soft You Complete one more round There's no rush Complete one more round and the next time you exhale down the left nostril release all control of the breath Return the hand to the lap You scan and feel the afterglow of the practice And with as much ease as possible turn everything off and lay yourself down to bed Wishing you a peaceful night of rest
