Evening Breathing Practice

Your evening breathing practice will effectively reduce anxiety, stress, intrusive thoughts, and over-thinking. You will feel relaxed and receptive to rest, as your mind anchors to the breath. The practice include breathing in unison with a drum, while the inhale and exhale is gradually lengthened.

Transcript

Welcome to your evening breathing meditation for deep relaxation.

Find a comfortable position,

Maybe on your bed.

Support your body with pillows under the knees.

Cover the eyes with an eye mask if it feels right.

Let's begin by sighing three times.

So just breathe in deeply,

Deeply,

Deeply,

In through the nose.

And then just open the mouth and breathe out ha.

Two more times.

Breathe in deeply.

In through the nose.

And then exhale through the mouth.

One more time.

Breathe in deeply.

And exhale through the mouth.

From here,

See if there's anything you can do to make your body even 10% more comfortable.

And then turn your attention,

Your awareness on your breath.

Begin by watching the breath as it moves in and out through the nose.

Notice the quality,

The temperature of the breath.

Notice the pressure on the nasal passages.

Become aware of the breath in the throat.

Notice the quality,

The pressure,

The temperature,

The feel as the breath moves down towards the lungs.

And now become aware of your breath as it expands in your chest and your belly.

Notice the contact points between the back of the body and the surface you're lying on as you breathe in and as you breathe out.

And then from here,

Start to consciously lengthen your breath to allow your inhale to last just a little bit longer.

And your exhale to lengthen.

As you continue to do this,

Notice the beat of the drum.

Inhale.

Keep inhaling.

Exhale.

Keep exhaling.

Breathe in.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Hold your breath.

Exhale.

Inhale.

Hold your breath.

Exhale.

Inhale.

Hold your breath.

Exhale.

Inhale.

Hold your breath.

Exhale.

Inhale.

Hold your breath.

We're going to lengthen the exhale.

Exhale.

Keep exhaling.

Keep exhaling.

Three more.

Inhale.

Hold your breath.

Exhale.

Keep exhaling.

Keep exhaling.

Inhale.

Hold the breath.

Exhale.

Inhale.

Last one.

Hold the breath.

Exhale.

Just breathe in naturally.

Breathe out.

Feeling your whole body as you breathe in and noticing your whole body as you breathe out.

As we complete our evening breathing practice,

Let's close this time together by bringing three things that you are grateful for to your mind.

See them very clearly.

Name them.

Connect to that visceral feeling of gratitude.

Our evening practice is now complete.

Reviews

The perfect breathwork session right before sleep. I love the gentle drumming guiding the breath. Thank you🌼

Steady, clear voice. Simple breathing exercise, so profound.

I enjoyed this straightforward and clear guidance, with progressive lengthening of the breaths. Specifically, I appreciated the pauses in-between the cycles of breathing. The guidance helps to create a rhythm which is a precious refuge and a source of healing and restoration. Also, the process of settling in and an ending of the practice on the note of gratitude were very well executed. Overall supportive and effective. Thank you for your work!

Wonderful. Good balance of practical instructions and soothing voice

Great way to wind down and prepare for a good night's sleep. Thank you 🤍

This is a great guided meditation. It is one of my favorites. Simple, easy, and effective. I really appreciated the drum. Thank you!

It really helped me breathing to the drum beats versus counting. Time went by quickly.

Great! Thank you. Nice and length enough for a short meditation based on the breath. Love

In hospital after an op. My oxygen level was abit low, so they asked me to do some deep breathing. Offered to do this meditation. Nursing staff are happy with my oxygen levels now... Thank you x

I love your breathing practices ♥️ they're so gently guided and so helpful 🙏 thank you so much!

Soothing, i have listened to this clip several times in he last week and found it wonderfully calming. Thank you.

Great practice before bed to relieve stress and tension :)