Welcome,
Beautiful ones,
I'm so glad you're here.
My name is Ashley Bentley and tonight,
We'll explore the power of our breath and the power of sound and visualization to deeply relax our bodies and minds.
Before we begin,
I invite you to take a moment to settle into this sacred space,
A space just for you.
Whether you're lying down or nestled comfortably in a favorite chair,
Allow yourself to sink fully into this moment.
It's as though the Earth itself is holding you.
And tonight,
We'll incorporate several powerful modalities to rest your body and mind in preparation for sleep.
The breath is one of the most powerful tools we have in regulating our nervous system.
The binaural beats you hear in the background,
As well as listening to the sound of my voice,
Are also helping to slow down your brainwaves,
Which will help aid in relaxing you.
And we'll bring in some beautiful dream-like visualizations to really help shift your mind and body into a deep state of relaxation.
As you focus on the soothing tones of my voice,
Allow these gentle vibrations of my voice,
Low and unhurried,
To cradle your mind and body,
Guiding you softly into stillness.
So not only will the breathwork ease you into a state of deep relaxation,
Simply listening and imagining,
Allowing the sound of my voice to wash over you,
And the dream-like visualizations to support you,
Helping your brainwaves to slow,
Gently preparing you for rest.
And let's take a deep breath together,
Inhaling softly through your nose,
Feeling the cool air fill your lungs,
And exhaling slowly like a quiet sigh of relief.
And let's do that again,
And this time,
Imagine the exhale carrying away the day,
Leaving only softness behind.
The breath is such a powerful thing,
Isn't it?
It's a bridge between the body and the mind,
Between the busyness of the world and the stillness within.
With every gentle inhale and exhale,
You are already beginning to shift,
Your nervous system softening,
Your thoughts quieting,
Your body remembering how to rest.
Tonight,
This is your time.
There's no rush,
No expectations.
You are free to simply be.
Imagine yourself wrapped in a cocoon of safety,
As though the universe has paused just for you,
And feel the comfort of your space,
The warmth of a blanket,
The softness of a pillow,
The steady rhythm of your breath.
All of these things are here to hold you,
To remind you that you are worthy of this peace.
And as you return to this practice,
Night after night,
Its effects will deepen.
Each listening will guide you more effortlessly into this space of calm,
A gentle rhythm that your body and mind will come to know and trust.
The familiarity of this journey will become an anchor for you,
Drawing you back to rest and ease whenever you need it.
So,
As you finish settling in,
Let the sound of my voice and the rhythm of your breath be your companions.
And whenever you're ready,
Gently close your eyes and feel the weight of your body supported,
And trust in the wisdom of this moment.
With every breath,
Let yourself drift deeper into calm,
Knowing you are exactly where you are meant to be.
Let us begin.
As you now begin to notice your body sinking deeper,
Can you now just imagine,
Only imagine now,
You are wrapped in a cocoon of tranquility,
Your breath as soft and light as the flutter of a butterfly's wing.
There's nowhere to be but here,
No one to be but yourself,
Simply being is enough.
As the day fades,
Allow your breath to carry away all that has been.
Breathing in gently and deeply through your nose,
Filling your lungs fully,
As though you are inviting life itself into every cell.
Pausing and let's take a second small sip of air at the top of your inhale,
And then let it all melt away in a long gentle sigh.
Feel the sigh soften your edges,
Like waves smoothing stones on the shore.
Once more,
A deep,
Generous inhale through your nose,
Pausing in a tiny extra sip,
And an exhale that lets you release all that no longer serves you.
Feel yourself becoming lighter,
As though the sky itself is making space for you to rest.
Let's do two more of these,
Inhaling in through your nose,
Pausing,
And then another gentle sip in,
And then releasing with a sigh,
And another gentle wave in,
And another gentle wave in on top of that.
And releasing with a sigh,
Letting go.
And now let's look at extending your outbreath,
Letting your exhale slow and stretch.
I'd like you to breathe in softly through your nose,
And as you exhale,
Imagine you are breathing out through a tiny straw,
And picture the air flowing out like a stream of golden light,
Long and steady,
Carrying you deeper into calm.
Inhaling in again gently through your nose,
Feeling your body expand with ease,
Exhaling slowly as though you are blowing ripples across a still pond,
And continuing on at your own comfortable,
Gentle pace.
Inhaling through your nose,
And then extending the outbreath as if blowing through a straw.
And picturing that air flowing out in a long,
Silky stream,
As though you're blowing gently on a candle flame that dances but never goes out.
Inhaling gently,
And exhaling slowly.
As if your breath is painting the air with serenity.
Each exhale lengthens and smooths out the edges of your day,
Leaving nothing but softness behind.
Each breath is an offering to peace,
A gift you give yourself in this quiet moment.
Now,
Just imagine,
Only imagine now,
That you are holding a tiny,
Sleeping baby bird in your hands.
Your touch is gentle,
And your breath is so soft,
So delicate,
It wouldn't disturb even the tiniest feather.
Inhaling with the lightness of a whisper,
And exhaling with even greater tenderness.
Let your breath become a lullaby to the night,
A gentle song of care and love.
And with each breath,
Feel the bird,
Your own spirit,
Settling deeper into your hands,
Trusting in the safety you provide.
You are cherished,
You are at peace.
And now,
As you notice the gentleness of your breath as it flows through you,
With hands now resting gently at your sides,
Palms open,
As though they are an open window to the world,
Can you imagine now,
Your next inhale entering through your right palm,
Traveling softly up your right arm and resting warmly in your heart space,
And feel it glow there,
A gentle light within you.
And as you exhale,
Let the breath flow down the left arm and out through the left palm,
Like a stream returning to the ocean.
And switching the breath now,
Breathing in through the left palm,
Guiding the breath back to your heart where it settles like a quiet ember,
And then release it down the right arm and out the right palm.
Continuing on with this breathing visualization,
Switching sides each time.
Back and forth,
Your breath flows like a wave,
Connecting the outer world to the sacred world within.
And feel yourself becoming one with the rhythm of life,
Whole and serene.
Just imagine,
Only imagine now,
Let your mind drift now to the heart of winter,
Where a small creature nestles in a warm,
Quiet den.
Perhaps it is a bear,
Deeply asleep beneath a blanket of snow,
Or a fox curled up in its burrow.
It's breath a slow and steady whisper of life.
And watch this sleeping creature's chest rise and fall,
Perfectly in tune with the stillness around it.
And imagine yourself there,
Breathing as they breathe,
And feeling the deep wisdom of rest.
Picture the cozy warmth of the den,
The protective earth holding it close,
And know that you too are held in this same embrace.
Your body,
Wise and ancient,
Remembers how to slow,
How to rest,
And how to heal.
Trust in this knowing,
Allowing it to guide you deeper into the sanctuary of sleep.
And as your breath flows effortlessly,
Let yourself drift on the edge of dreams.
You are ready for rest,
Cradled by the gentle rhythm of your breath,
And the peace of your own inner hibernation.
Feel the softness of this moment,
The quiet hum of your body settling,
And the warmth of your bed holding you.
You are not alone.
You are part of the infinite web of being,
Wrapped in love and light.
And you are safe.
You are supported.
Sweet dreams,
Dear one.
