This class is designed to help calm your nervous system,
Release the stress of the day and also prepare your body for deep restorative rest.
We'll be using simple breathing patterns.
To help slow the mind,
Relax tension and create a feeling of safety in the body to prepare it for deep restorative sleep.
We'll be using simple breathwork patterns.
Like the four,
Six breaths.
And the five,
Five breath.
I will be guiding and counting for you during the entire practice.
This is best done from your bedroom.
This is going to be a very relaxing session.
You may fall asleep during it.
If this happens,
Don't fight it.
And let's begin.
Laying on your back.
If you have lower back problems.
You may use a pillow underneath your thighs to ease the tension.
If your neck is uncomfortable,
You may use a thin pillow.
During this practice.
You need not remain still.
If you find your body wants to move.
Allow it to move.
Close down your eyes.
Relax the area between your eyebrows.
Slightly part your teeth.
Relaxing your jaw.
Slowly shuffle your shoulders down away from your ears.
Feel the connection.
Between your shoulder blades and the bed.
Notice the state of your lower back.
Is it flat against the bed?
Or a.
.
.
Slightly upwards.
No need to change anything.
Bring your attention to your breath.
As you inhale.
Feel your diaphragm push downwards.
And as a side effect.
Allow your belly to expand.
Upwards towards the ceiling.
And to the side.
Deep breaths from the diaphragm.
Noticing how this gives your gut a nice massage.
Relax your abdomen with every breath.
Allowing it to expand further and further.
On your exhales.
Simply allow the diaphragm to relax upwards.
No force,
No effort here.
Feel the air as it moves through your nose.
Down your throat.
And into your lungs.
Each exhale.
Removing any old stale air and energy.
Eight,
Inhale.
Bringing in the new.
You may place your hands by your sides,
Palms up.
Or you may place them over your lower belly.
Which ever feels more nourishing for you.
We will start with the four six breaths.
You will inhale for four counts.
And exhale for six.
We will begin.
In three,
Too.
Inhale,
Two,
Three,
Four.
Exhale 2,
3,
4.
Five.
Six.
Inhale.
Too.
3.
Exhale.
2.
3 4.
5.
6.
Inhale.
Too.
3.
4.
Exhale.
2.
3.
4.
Five.
Six.
Inhale.
2.
3.
4.
Exhale.
Too.
Surrey.
Four.
5.
Six.
Inhale.
True.
3.
4.
Exhale.
Too.
3.
4.
Five.
6.
Inhale to release.
3.
4.
Exhale.
Two.
Three,
Four.
5.
6.
Inhale to release.
3.
4.
Exhale.
2.
3.
Four.
Five.
6.
Inhale.
3.
4.
Exhale.
3.
Four.
Five.
Sakes.
Inhale.
4.
Exhale.
Too.
3.
Four.
5.
Inhale.
To.
3.
Four.
Exhale 2.
3.
Four.
Five.
Inhale to release.
3.
4.
Exhale.
Two.
3.
4.
Five.
Inhale.
Two.
3.
4.
Exhale.
Too.
3.
4 Five.
Six.
Inhale.
Too.
Three.
Four.
Exhale.
Too.
3.
Four.
Five,
Six,
Seven.
Inhale.
3.
Exhale 2.
3.
Four.
Five.
Six.
Inhale.
Too.
3.
Four.
Exhale.
Too.
3.
4 Five.
6.
And hold.
Slowly take an inhale through your nose.
And let yourself breathe naturally.
You may feel some tingling through your fingertips.
A heaviness in your eyes.
Or a feeling of relaxation.
Breath through your entire body.
Open your mouth wide.
Imagine any residual stress and tension.
Flowing out of your body through your mouth.
And allow this to turn into a yawn if it feels good.
Close down your mouth.
And next we will begin the five-five breath.
You will inhale for five counts.
And exhale for five counts.
We will begin.
In three,
2.
Inhale,
Two.
Three,
Four.
5.
Exhale.
2.
3.
Four.
Five.
Inhale.
Too.
3.
4.
5.
Exhale.
2.
3.
Four.
5.
Inhale.
3.
Four.
5.
Exhale.
Four.
5.
Inhale.
4.
5.
Exhale.
Too.
3.
5.
Inhale.
Too.
3.
4.
Five.
Exhale.
4.
Five,
Inhale.
Four.
5.
Exhale.
Too.
3.
Four.
Five.
Inhale.
4.
5.
Exhale.
3.
Four.
5.
Inhale.
4.
5.
Exhale.
Too.
3.
Four.
5.
Inhale.
To.
Five.
Exhale.
Sorry.
Four.
5.
Inhale.
Five.
Exhale.
3.
4.
Side.
Inhale.
Four.
Five.
Exhale.
Four.
5.
Inhale.
3.
Four.
Exhale.
To.
Four.
5.
Inhale.
Two.
4.
Five.
Exhale to release.
3.
4.
Five.
Inhale.
To.
3.
4.
5.
Exhale.
Too.
3.
5.
Inhale.
Siri.
4.
Five.
Exhale to release.
3.
Four,
Five.
And hold.
Take a slow inhale through the nose.
Return your breath.
Back to its natural breathing pattern.
Complete down regulation of the nervous system.
Open your mouth wide again.
Allow any remaining stress or tension.
Energetically escape through the mouth.
Let yourself yawn.
Close down your mouth.
Feel the relaxation through your face.
Feel the breadth and heaviness of the shoulders.
Notice if your lower back is now flatter against the mattress.
Eyes heavy.
You may roll your eyeballs.
Up to the top of your skull.
Notice how your thoughts have melted away.
How your body is existing in a pure state.
Of peace.
Deep rest.
And healing.
Stay here for as long as you need.
