Hello and welcome to this nighttime breathwork session.
This session is going to start out standing up beside your bed.
So to begin with we're going to take a deep inhale through the nose and exhale through the mouth.
On your exhale feeling your shoulders relax.
Doing another inhale this time bringing your shoulders up to your ears and on the exhale letting them fall with your arms heavy at your sides.
Taking another deep breath and this time stretching your arms around,
Up,
Overhead.
On your inhale on the exhale folding forward going down trying to touch your toes.
If you can't touch your toes just letting your body hang a little bit here getting a little bit of movement a little bit of stretching.
Taking a couple deep inhales and exhales here.
On your next inhale coming back up to standing maybe twisting side to side letting your body relax using some stretches and whenever you feel ready crawling into bed you can do this seated or lying down.
Closing your eyes would be ideal and we are going to simply be using the conscious continual breath pattern so that conscious and continual inhale and exhale using that pattern trying not to stop between the inhale and exhale really letting it flow and as we're doing this breath pattern I will be guiding you through a bit of a body scan meditation just really helping you relax and get into this moment so as you are ready getting into bed closing off any lights bringing any movement that you feel you need to really settle into your space starting with that conscious continual breathing breathing in through the nose pattern and the depth and speed that's right for you listening to your body and as you inhale really focus on feeling that expansion in your lungs,
In your chest,
In your belly,
And the exhale focusing on the sensations of those relaxing.
For your next few inhales really tune into that rise and fall of your breath feeling your eyelids heavy,
Letting your jaw relax,
Letting your shoulders relax,
Sinking deeper into your bed and just noticing any sensations that you may have in your body.
Maybe it feels like your mind is spinning or wandering.
Trying to pull it back to those sensations of the rise and fall of your breath.
Trying to connect into your heartbeat noticing where you feel it.
If it's in your chest or lower in your stomach maybe elsewhere in your body.
Really trying to connect to that sensation being fully present here in this moment.
Noticing any sensations in your fingertips,
Through your arms,
Again connecting to that rise and fall of your breath.
Feeling your hips sink a little bit further.
Legs heavy in your bed.
Noticing the sensations in your feet.
Connecting to every part of your body.
Feeling the heaviness,
The relaxation,
Flowing in a gentle,
Calm,
Following these sensations as they flow in and out.
And as you feel,
Letting your body relax.
Continuing to connect to the sensations of your breath.
Again,
Letting that relax.
Any control or intention on the breath.
Just letting your body guide you.
