Alright,
I want you laying down for this one.
This one is all about getting relaxed before a great night's sleep.
So get yourself comfortable,
Bring those eyes to close,
And then just listen up for the instructions.
This one's inspired by my mom.
She actually loves a nap and famously before she goes for her nap,
She'll walk into the room and say,
Thank you and good night.
Which I always think is the perfect combination of gratitude and relaxation.
So we're going to deal with both of those today.
To start with,
I want you to take a nice deep inhale and exhale through the mouth with a sigh.
And again,
Deep inhale,
This time hold.
And a nice sigh of relief.
Ah,
Not to be confused with the sigh of when you're annoyed like,
Ah,
No,
Go on.
So with that in mind,
Let's just make sure we're doing the right sigh one more time.
Deep inhale in and sigh of relief.
Let me hear it.
Fantastic.
Well done.
Breathing in and out through the nostrils now.
We're going to breathe in a four,
Seven,
Eight pattern.
A famous breathing pattern known to help your body enter the state of relaxation that it needs to get a good night's sleep.
So let's do it together now.
Wherever you are in your breath cycle,
Breathe out.
And inhale for one,
Two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
You get the idea.
Go faster or slower if you need.
Totally fine.
Just keep that ratio four,
Seven,
Eight.
All right.
By now you should have settled on a pace that works for you in this four,
Seven,
Eight ratio.
And we're going to do things slightly differently now.
In a moment,
I'm going to give you an area of the body to think about.
And what you'll do is you'll keep breathing in this fashion.
Inhale,
You'll breathe into this area.
And when you hold your breath in this area,
You're going to think thank you.
And think of all the ways that you are grateful for this part of your body.
And then as you exhale,
You're going to give that part of the body permission to relax completely as you say good night.
So we're coming back to this thank you and good night.
Makes sense?
Good stuff.
Let's do it together now.
So to start with,
I want you to think about your feet.
So your next four,
Seven,
Eight,
Breathe into your feet on the inhale.
As you hold,
Thank your feet for all the hard work they've done.
Feel that gratitude towards them.
And then as you exhale,
You let them relax completely and say good night.
And this may take a few rounds.
That's OK.
But for the moment,
I want you to focus on the feet.
Breathing in and then thinking thank you and good night.
Now let's move up to the entire area of the legs.
Calves all the way to the hips,
The knees,
The thighs,
The ankles,
Everything in between.
Breathing into this area,
Filling this area with the breath.
Thanking the legs for all the hard work they do for you.
Carrying you from here to there.
And then on the exhale,
Giving them that good night and allowing them to rest.
Again,
Take a few rounds if you need.
All right.
Moving along to the abdomen,
The chest and the back.
Same deal.
Just directing the breath to this area now.
Still in a 4-7-8 pattern.
Smooth breath,
Calm breath.
Delicious breath.
Breathing in,
Abs,
Chest and back.
Thanking this area for everything it does,
Including keeping our heart beating,
Our breath moving.
And then saying good night as you give it permission to relax completely.
Really connect with this area of the body distinctly.
Feeling all the different parts,
Becoming fully aware of what is known as your torso.
Good work.
Now let's move in to the arms.
And you know the fashion now.
Breathing into the arms from the shoulders all the way to the fingers,
Elbows included.
Feeling them with those breaths.
Thanking them with those breaths.
Relaxing them with those breaths.
And lastly,
Moving into that face,
Head and neck.
Breathing in,
Feeling this area.
Holding and thanking this area.
And then exhaling,
Relaxing this area.
And one last time,
Breathing into the entire body.
Feeling this area with that full inhale.
Thanking the entire body for all it does for you with that hold.
And then exhaling,
Feeling that entire body relax completely as it sinks into whatever you are laying on.
Stay here for as long as you need,
As long as you want.
But I'm going to say goodbye now.
Sleep well.
