So coming into a comfortable lying down position,
Preferably on your back,
On a bed or on a yoga mat,
Using a light pillow if you like,
For comfort of your head and to keep the neck aligned.
And you might want to put your legs up on a cushion or on a chair.
Just elevating the legs,
Kind of brings some more comfort into the lower back.
Possibly feet flat,
Knees up is another position,
Or just legs out long in savasana,
Shape of the V with the feet splayed out to the sides.
Make sure the shoulders are relaxed,
The face is soft.
Take any tension out of your jaw.
Make sure that you're not holding the mouth too closed and tight.
We're just looking for the most relaxed position possible while lying down.
And if for some reason lying on your back is not comfortable enough,
You could lie on your side in a fetal position as well.
Letting your hands rest comfortably on the sides of your body with the palms up,
Or maybe just on your belly.
And now bring your attention to the breath.
For now,
Just experience the rise in and fall in of the lower belly.
We're going to move into a counting pattern.
So we bring our attention to the breath in the count.
We're going to be breathing in for a count of four.
Hold the breath at the top of the inhale for a count of two.
We exhale for a count of six,
And hold at the bottom of the exhale for a count of two.
I'll start us off with the counting pattern,
And when you go on your own,
If you decide you want to move a little slower,
A little faster,
Or the same pace that I'm using,
That's up to you.
So we're going to start with an exhale,
And inhale,
Two,
Three,
Four,
Hold,
Two,
Exhale,
Two,
Three,
Four,
Five,
Six,
Hold,
Two,
Inhale,
Two,
Three,
Four,
Five,
Six,
Hold,
Two,
Exhale,
Two,
Three,
Four,
Five,
Six,
And hold,
And do a few on your own.
Find the pace that works for you.
Inhale through the nose.
This practice,
The exhale is up to you.
You can exhale through the nose,
You can exhale with pierced lips through the mouth,
Or you can combine it,
Where you exhale through the nose to a count of four,
And then do five,
Six through the mouth.
Pick one of the three exhales,
Or you could switch between them.
And do a few more of these,
And you could slowly let go of the count,
Or if you'd like,
Stay with the count for a bit longer.
Just be with the inhale and exhale.
Feeling the body relax just a little bit more with every exhalation.
Whether you're using this as a bridge into a nap or your evening sleep,
Or just a little relaxation practice during the afternoon.
Taking this calm,
Relaxed state with you.
Thanks for joining me.
