Good evening,
My name is Nini Li and I will be guiding you through a gentle breath work practice to help you drift off to sleep.
As you are laying in your bed nice and comfortable right now,
I invite you to close your eyes and take a deep breath in through your nose and slowly exhale through your mouth,
Bringing your awareness to your body,
Letting go,
Letting go,
Letting go.
Letting go of any tension,
Any worries,
Allowing yourself to be fully here in the now.
Now I invite you to place one hand on your heart and the other hand on your belly and affirm to yourself one thing you are grateful for today.
Allow the gratitude to bring more love into your heart and now I invite you to set an intention for yourself as you relax into sleep.
Allow your intention to settle into the fertile soil of your heart,
Just be,
Be here right now,
Comfortable,
Ready to drift off to sleep.
I invite you now to take a deep breath through your nose for 4,
3,
2,
1 and hold your breath for 4,
3,
2,
1,
Exhale out through your mouth,
5,
4,
3,
2,
1,
Inhale 4,
3,
2,
1,
Hold 4,
3,
2,
1,
Exhale out through your mouth,
5,
4,
3,
2,
1,
Inhale for 4,
3,
2,
1,
Hold 4,
3,
2,
1,
Exhale through your mouth,
5,
4,
3,
2,
1,
Releasing tension,
Exhale completely.
Now just return to your regular breathing rhythm,
Notice the sensations moving through your body,
Now let's invite in relaxation into your body with your breath,
Inhaling,
Imagine a wave of relaxation flowing through your body,
Exhale imagine tension dissolving,
Inhaling relaxation,
Exhale tension dissolving,
Inhaling,
Inhale relaxation flowing through your body,
Exhale tension dissolving.
Now let's bring your focus to each part of your body,
Starting from your head,
Breathing into your forehead,
Into your face,
Release tension,
Breathing into your neck,
Relax your neck,
Breathing into your shoulders,
Relax and soften your shoulders,
Relax,
Breathe into your chest,
Exhale softening your chest,
Relax,
Breathe into your belly,
Feel your belly expanding,
And exhale soften your belly releasing any tension,
Inhale into your hips,
Exhale releasing any tension from your hips,
Exhale relaxing your thighs,
Breathing into your lower legs,
Your knees,
Your ankles,
Your foot,
And exhale relaxing,
Softening your lower legs,
Breathing into your arms,
Your hands,
Exhale softening,
Relaxing,
Releasing any tension from your arms and hands,
Now breathing in peace and gentleness into your entire body,
Exhale releasing all tension,
Relaxing,
Relaxing,
Relaxing,
Breathing normally here,
Noticing your body,
Your breath,
Your body is completely relaxed,
Completely relaxed,
Completely relaxed,
Let go of any need to control,
Imagine yourself floating on a soft cloud or in the vast empty space,
Your awareness is on your breath,
On your body,
On complete emptiness as you drift into sleep,
Drifting,
Drifting to sleep,
Good night and I wish you a restful sleep.
