Namaste You're here to rest to drift from the weight of today into the ease of the night So lie back and feel the sheets around you the pillow beneath your head and let the body know it's safe now it's allowed to rest to soften The breath will be your companion,
Gentle and steady and with every cycle the body grows heavier and the mind quieter So take a slow and natural breath in and a long and easy breath out Feel the ground of your bed holding you and notice how the muscles begin to release around the jaw the shoulders the belly You don't need to try you only need to be Now begin to gently lengthen the exhale So inhale softly through the nose and let the exhale spill out a little longer than the inhale Continue this for a few cycles as you imagine the body melting on every release The longer exhale tells the nervous system that it's safe and that it's time to rest and with each breath out feel the day leaving you thoughts tension little fragments of doing Witness everything unwinding fading away with the breath out and when you're ready let the breath take you in a quiet rhythm So you inhale as if drawing in calm for four a gentle pause just resting in stillness for four and exhale as if setting down all burdens for four and another pause to silence between waves for another four This gentle balance steadies the mind so you may imagine that you're floating on calm waters rocking with the tide four counts in four in stillness four out and four in stillness no strain no force just a natural lull of the tide So let's do this together a few times Exhale fully Breathe and then inhale for four three two one pause three two one Now inhale naturally and for a few breaths come back to a normal and natural rhythm Take a moment to feel to notice the body to notice the effects of this breath Now we will try a few rounds of a soothing pattern the 4-7-8 breath It means that we'll breathe in quietly through the nose on the count of four hold gently for seven floating in that stillness and then breathe out through the mouth,
Slow and long for eight like sighing the day away This settles the heartbeat it quiets the mind's noise and it opens the gateway to sleep We'll take five rounds only and then let the breath return to its natural rhythm effortless So fully exhale and then inhale for four three two one hold six five four three two one and out seven six five four three two one in three two one hold six five three two one out seven six five four three two one hold six five four three two one out seven six five four three two one in three two one hold six five four three two one out seven six five Find back to your natural rhythm and again give yourself some space to feel to be to be and now bring your awareness to the breath moving through the whole body you may place one hand on your belly and one on your chest and as you inhale feel the belly gently rising then the ribs widening and finally the chest lifting softly like a wave flowing upward and as you exhale the chest eases down the drips draw in the belly folds wave rolling back to the shore this full wave of breath invites space,
Calm and ease through the entire body it releases the shallow tension of the day and finally settles the mind into rest so stay with this gentle wave rising and falling flowing and returning the rhythm of the sea carrying you towards sleep and if it helps you can count on three for the inhale and three on the exhale going one for the belly,
Two for the ribs three for the chest and then one for the chest on the exhale two for the ribs and three on the belly and I'll leave you here for a couple of cycles then finish your exhale and let go of any counting any technique and allow the breath to take care of itself soft and natural your body is heavy your mind is quiet drifting floating safe and if sleep arrives then welcome it like a friend if wakefulness lingers then simply rest in the rhythm of the breath knowing that rest itself is healing I wish you a good night and I hope to have you here soon again Namaste
