So this is a great breathing practice for preparing the mind and the body for sleep.
The combination of the conscious breath and the mindfulness of being present,
Those two things together,
I find very conducive to relaxing mind and body and enabling sleep to come more quickly and also a better quality of sleep.
So let's make a start by taking a longer,
Slower and more conscious in-breath and just releasing,
Letting go,
Relaxing out the exhale.
And continuing with these longer,
Deeper,
Slower in-breaths after each release of the out-breath.
Breathing through the nose or mouth,
Just whichever is more comfortable for you.
The in-breath doesn't have to start off particularly deep and long,
Just have that intention for it to gradually lengthen and slow and become deeper as we continue.
Fully releasing and relaxing out the out-breath will make the next in-breath easier and more natural and will gradually,
Fairly automatically become deeper.
It takes a little effort and attention just to get that deeper in-breath going.
After a while it will become natural and effortless.
But let's just pay attention to establishing that conscious,
Deeper in-breath to begin with.
If it helps you can rest the hand on the belly and really feel the stomach rise with each in-breath.
Once again,
Do be alert.
.
.
.
So we can start to connect the in-breath now with the other aspect of this relaxation sleep preparation practice,
That of being more present,
Being more mindful,
Being more in this moment.
So next time you take that longer,
Deeper in-breath,
Feel or imagine your body filling,
Not just with breath,
But with awareness,
With consciousness,
With presence.
As we feel the breath enter the body,
Becoming more aware,
More sensitive to all the sensations of the body.
As you feel the breath enter the body,
Being more aware of how the body feels right now.
And be aware not just of the sensations within the body,
As you take the breath into the body.
Be aware also of all the sensations of contact and connection with the body.
So be aware of all the different sensations,
Pressures,
Contacts across the skin,
All over the body.
What easier way is there to be literally present in this moment and feeling the body being in contact in connection with this moment physically,
Tangibly.
So taking that nice long deep slow in-breath,
Filling the body with awareness and also being more aware of the sensations of contact and connection.
And also with the out-breath,
Each time you release the breath,
You can be releasing the body into the present moment,
Really feeling and allowing the body to fully arrive here and now.
So as the in-breath awareness arrives in the body with the out-breath,
The body arrives in this moment.
As we release and let go of the out-breath,
You can be releasing and letting go of any tension in the body.
Relaxing the out-breath,
Relaxing the body.
Relaxing the body.
And that sensation and feeling of contact and connection,
Which we become aware of with the in-breath,
When we release the out-breath and relax the body,
We can feel,
Imagine or sense any tension leaving the body through those points of contact,
Through that sensation of connection.
Becoming more present with the body with each in-breath and the body becoming more relaxed with each release of the out-breath.
Relaxing the body.
Relaxing the body.
Maybe for the next few in-breaths you could see if you can make the breath a little bit longer now,
A little bit deeper,
A little bit slower,
A little bit more gentle,
A little bit more aware.
Relaxing the body.
Relaxing the body.
So we've connected the breath with the body,
Bringing together the breath,
This idea of being more present,
Being more mindful.
Let's now connect the experience of the breath with the wider space around us,
The environment,
The context within which the body is.
So for the next few in-breaths,
Have a sense,
An awareness of the space around the body out of which you are drawing that breath.
So take these long,
Slow,
Deep breaths in from that open space that's around your body right now.
Maybe even feeling that open space of the outside becoming open space inside the body through that in-breath.
Filling the body with open space,
Filling the body with emptiness,
With every in-breath.
Connecting the body through the breath with that open,
Empty space that's all around you right now.
Allowing the body to become simply part of the space of the environment at this present moment.
The emptiness,
The space within and without the body running through seamlessly through the body with the breath.
So let's connect the breath with the body through that open space that's all around you right now.
And with the out-breath.
And with the out-breath also having that sense of the space around you,
Releasing the breath as it flows effortlessly back out into that vast open,
Empty space that's all around you right now.
And not just releasing the breath into that open,
Empty space but releasing the body,
Allowing it to become part of the openness,
The emptiness of the space all around you.
Releasing any tension in the body with the breath.
Releasing any obstacles to that feeling of space and emptiness in,
Within and through the body.
Allowing the body to become transparent to the breath.
The breath passing in and out of the body without any obstacle,
Without any restriction.
Feeling how porous the body is to the breath.
And the more relaxed the body becomes,
The easier the breath flows and the easier the breath flows,
The more relaxed the body becomes.
And the more spacious and empty the body feels and the more connected to the emptiness,
The spaciousness around you.
Allowing the body to become transparent to the breath.
Allowing the body to become transparent to the breath.
Allow all your thoughts and emotions,
Feelings and sensations to flow as effortlessly and as freely as the breath.
Everything flowing through this spaciousness,
Openness and emptiness of the present moment.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
And all that's left is this effortless wave of the breath within this feeling of emptiness.
