Hello and welcome.
Welcome to your practice.
If you have a challenge,
Falling asleep.
Or if you wake up in the middle of the night and the challenge is to go back to sleep.
This practice is for you.
My invitation is.
To be as comfortable as you can.
In your bed.
If you still feel restless.
When my invitation is due.
Step out of your bed.
Move your body just for a moment or two,
Walk around your place and then come back and settle in again.
Bringing awareness to your body.
While it's lying down.
And perhaps awareness.
To neck and to head.
Or slowly anchor your mind into your body first.
Before we go into the breathing practice.
So regardless if your room that you're in is dark,
Or there's some light.
My invitation is to open your eyes.
And start gently moving your head and your neck from side to side.
Looking around.
From left to right,
From right to left.
And you repeat this movement.
With your neck,
With your head.
Your gaze follows.
For 2 more rounds.
And next time when your head is in the center and you lift your chin,
Look over your head.
You bring Chinu down to your chest,
Looking down to your chest.
And twice more.
Lifting up.
And bringing down to chest.
Last time.
Once your head is back in the centre.
Invitation is to gently close your eyes,
Lowering your gazes down.
Whichever feels more comfortable.
And get your mind,
Ask your mind to find the breath in your body.
Become curious to look for breath where your breath is at the moment.
Where can you spot it?
Where can you sense it in your body?
Maybe it's in your belly.
So you can feel your belly is rising,
Maybe in your chest.
Maybe in both.
Or maybe it's further up.
Your neck and your throat.
In your head.
Around your nostrils.
Is observing.
Noticing.
Noticing how your body breathes.
No need to change anything.
Just observe.
And acknowledge that your body is breathing.
Breathing in.
And breathing out.
Your body's breathing.
And out.
Maybe you notice that your breath is a bit shallow now.
That is fine.
You're just noticing that.
Or maybe it's becoming a bit longer.
Or maybe you notice.
There are a bit of bumps in your breath.
Or maybe your breath is smooth.
Observing,
Noticing.
Without changing anything just yet.
Anchoring your mind into your breath.
To breath that is in your body.
And as you observed your breathing You invite your mind to come a bit closer to your breath.
And invite the mind to start controlling your breathing Introduce gentle counting.
Counting backwards.
When we inhale,
We will count backwards from two to one.
Inhalation is pretty short but we'll try to extend the exhalation.
A first round will be ratio,
2 and 3.
Do for inhalation.
3 for exhalation.
And we start breathing in breathing out 3 2 1 and again breathing in 2 1 breathing out 3 2 1 And again,
Breathing in,
Two.
Breathing out three.
Three more rounds like that.
Breathing in,
Two.
1,
Exhale 3.
Breathing in two.
1.
.
.
Three two one Last round in your own time.
And then you return to natural breathing again.
Seize the breath control.
And simply observe again that your body is breathing.
Maybe belly's moving.
Maybe your chest.
Maybe even further up in your head,
In your throat.
Simply observing.
And taking small breaths in.
And exhaling.
Slowly breathing out.
Slowly breathing in and slowly breathing out.
Slowly breathing in and slowly breathing out.
And for the next few rounds,
Invitation is to extend your exhalation by one so instead of 3 We'll count our exhalation.
Of four.
And we start,
Inhale,
Two.
1,
Exhale 4,
3,
2.
Inhale,
Two.
Excel for.
Inhale,
Two.
One,
Exhale,
Four.
Three more rounds if you can.
Inhale,
Two Excel 4.
3.
.
2.
.
Inhale too.
Exhale 4,
3,
2,
1 One more round in your own time,
In your own breath.
And then you seize the breath counting.
And returning to natural breath.
Finding breath in your body again Observing that your body is brave.
Slow breath in,
Even slower,
Breath out.
Slow breath in.
.
.
Even slower breath.
Slow breath in even slower breath.
Slow breath in.
.
.
Even slower,
Breath.
Out.
Slow breath in.
.
.
Even slower,
Breath out.
Slow breath in Even slower breath.
And our last round.
Gently control the breath again.
Repeating the same ratio as before.
Inhaling for the count of two.
And exhaling with a count of four.
Whenever you're ready.
Inhale 2,
1 exhale 4,
3,
2,
1 Inhale,
Two.
1,
Exhale 4,
3,
4 two,
One.
Inhale,
Two.
Exhale,
4,
3.
And three more rounds like this,
In your own time,
Silently counting your breath in and your breath out One more round.
And gently cease the breath counting.
Returning to natural breath again.
Just soft breath in.
And two soft breath out.
Take a soft breath in Just a soft breath out.
Noticing your body is breathing Observing.
Focusing.
And allowing.
Allowing simple breaths coming to your body.
And simple and soft breath to leave the body Soft breath comes in.
And soft breath leaves the body.
Soft breath in.
.
.
And soft breath out Soft breath in and soft breath out Soft breath in And soft breath out Soft breath in and soft breath.
Soft breath in.
And soft breath out.
