Hello and welcome,
Today's breathing practice has the aim to support your sleep,
To create space to let go of the day,
Of the tensions in your body and your mind,
And allow yourself to rest fully and deeply.
This practice will guide you through a gentle movement,
Mindful breathing and subtle awareness,
Helping your internal rhythm settle,
Your energy flow harmonised and your organs to find balance.
Simply,
Follow along and allow yourself to be present.
Let's begin with three grounding breaths together.
Inhale slowly through the nose and a gentle exhale out through the mouth.
Again,
A deep inhaling,
Feeling the air reaching deep into your lungs,
And exhale releasing any tension from your shoulders,
Jaw and spine.
One more time,
Inhaling and exhale fully,
Letting go everything that you don't need in this moment,
And allow the body to settle into the surface beneath you,
Heavy and supported.
Now,
Bring your attention to your posture,
Wherever you are sitting or lying down,
Notice the weight of your body,
The points of contact with the floor or the bed,
Simply observe your breath as it is,
Without changing it,
Without interfering with it.
Feel the subtle movements in your chest and in your belly as life flows through you.
This right here is your anchor into the present moment,
Into the here and now.
And slowly,
You can start to deepen the breaths,
Inhale through the nose for a count of four and exhale through the mouth for a longer count of six or eight.
Inhale in for one,
Two,
Three,
Four,
And out for six,
Two,
Three,
Four,
Five,
Six.
In,
Two,
Three,
Feeling every exhale bringing you release,
With every exhale imagine tension and thoughts gently melting away,
While the inhale nourishes your body.
Get into the trance of this breath and let your mind drift,
Your heart settle and your lungs expand with ease.
And while you keep breathing in this way,
You can let go of the counting and bring gentle awareness to your body.
If you're lying down,
Begin to stretch your arms above your head and then slowly release them along the side.
And if you're seated,
You can rotate your shoulders slowly,
Moving your torso gently from side to side.
Let the movement be initiated by the breath and let this movement awaken the flow of energy,
Removing any stagnation,
Do it with no rush and move like water.
Begin now to slow down the movement,
To dim it down and place your attention on your abdomen and begin to bring the breath there,
Letting the air fill your lower belly and with the exhale both your chest and your abdomen fall naturally,
Slow deep inhale in your belly and with the exhale you can make a gentle S sound as you exhale,
Releasing any heaviness.
Feel your lungs and intestines relaxing and your body is ready to process and release the day,
So that with each breath you create more space,
More space for yourself,
More space for your organs,
For your energy and for your mind to rest and finally place your hands over your chest and your belly,
Connecting with the warmth,
The movement and the soft rise and fall of your body and simply be here,
Aware of your breath,
Allowing your mind to drift away.
And to finish,
Imagine a quiet light glowing softly inside of you,
Spreading warmth and calm energy to every organ,
To every cell of your body and with this light every breath become rest and every heartbeat becomes peace and in this state allow the sleep to carry you naturally into a night of gentle restoration.
