This session is designed to gently guide you into a deep,
Restful sleep.
All you need to do is listen,
Follow your breath and let go of the day.
Take a moment to settle in,
Find a comfortable position and allow yourself to close your eyes and soften your face.
Let the weight of your body sink into wherever you are resting.
We'll begin by closing the mouth and the eyes.
As you become aware of the rhythm of your breathing,
Let it guide you into the present moment.
Feel the rise and fall of your belly as you breathe in and out through your mouth.
Each inhale brings a gentle expansion and each exhale offers a sense of soft release.
Allow your breath to naturally slow down as your body begins to relax.
Let's bring some attention to your breath.
If it isn't already,
Your mouth must be closed and you must be breathing solely through your nose.
As you breathe in,
Notice how cool the air feels as it enters your nostrils and as you exhale,
Notice the warmth leaving your body.
Take this time to deepen each breath slightly,
Allowing the inhale to fill your lungs gently,
Then letting it out slowly and softly.
There's no rush,
Let the breath flow naturally,
Almost as if you're being rocked to sleep by the rhythm.
Let's slow down the breath even more.
We're going to breathe in our nose for a count of four and we're going to breathe out for a count of six.
I will count you in for the first few.
Let's get ready.
Now on a count down from three,
Two,
One.
Feel the stillness in the space between the breaths.
This gentle rhythm soothes the mind,
Allowing it to drift.
Let each breath become softer as if you are whispering the air in and out.
The slower you breathe,
The more deeply you'll breathe.
With every exhale,
Feel tension melting away as if each breath is carrying away any sense of breathlessness.
We'll add a brief,
Gentle pause after each inhale.
Inhale slowly for a count of four,
But at the top we will pause for two,
We will breathe out for six,
And again we will hold for two,
And we will repeat.
So,
In three,
Two,
One,
Breathe in,
Two,
Three,
Four,
Five,
Six,
Hold.
In four,
Five,
Six,
Hold.
And keep going for me please.
Allow the pauses to be light.
Just a moment of stillness before releasing into the exhale.
Continue this for a few more rounds,
Feeling yourself sinking deeper into comfort and ease with every round.
Now that your breath is steady and slow,
Let's invite a peaceful visualization.
Imagine a warm,
Gentle light beginning at the top of your head as you breathe.
This light washes over your body.
With every exhale,
The light moves down,
Relaxing each part of your body.
It soothes your forehead,
Your eyes,
Your cheeks.
With the next breath,
It moves down your neck,
Relaxing your shoulders and arms,
Making them feel heavy and soft.
Feel the light spread through your chest and belly,
Down to your legs,
All the way to your toes.
Each breath takes you deeper into relaxation as the warmth of the light lulls you into a deep,
Peaceful state.
To the final moments of this session,
Allow your breath to become so soft,
So effortless,
That it feels as though your body is breathing for you.
Reduce the volume in and out.
If you like,
There are two ways to do this.
One is to rest a hand on your belly.
When you do this,
With each breath cycle,
Reduce the volume to where you can hardly feel your belly moving.
Alternatively,
Or in conjunction,
Monitor the air that comes in and out of your nostrils.
Do it so shallowly and so small in volume,
You cannot perceive or feel any air coming in or out of your nostrils.
There's nothing left to do now.
Just let go.
With each breath,
Feel yourself sinking deeper into rest,
Knowing that you are safe and comfortable.
Your mind float,
Free of any thoughts or concerns.
Just drift on the softness of your breath,
Allowing sleep to come naturally.
Just continue to breathe gently,
And let the waves of relaxation carry you into a peaceful,
Deep sleep.
Reduced volume,
Slower rate.
We'll add a brief,
Gentle pause after each inhale.
Inhale slowly for a count of four,
But at the top we will pause for two,
We will breathe out for six,
And again we will hold for two,
And we will repeat.
So,
In three,
Two,
One,
Breathe in,
Two,
Three,
Four,
Hold,
Out,
Two,
Three,
Four,
Five,
Six,
Hold,
And keep going for me please.
Allow the pauses to be light.
Just a moment of stillness before releasing into the exhale.
Continue this for a few more rounds,
Feeling yourself sinking deeper into comfort and ease with every round.
If you're still awake,
Just continue to breathe gently,
And let the waves of relaxation carry you into a peaceful,
Deep sleep.
We'll add a brief,
Gentle pause after each inhale.
Inhale slowly for a count of four,
But at the top we will pause for two,
We will breathe out for six,
And again we will hold for two,
And we will repeat.
So,
In three,
Two,
One,
Breathe in,
Two,
Three,
Four,
Hold,
Out,
Two,
Three,
Four,
Five,
Six,
Allow the pauses to be light.
Just a moment of stillness before releasing into the exhale.
Continue this for a few more rounds,
Feeling yourself sinking deeper into comfort and ease with every round.
Just continue to breathe gently,
And let the waves of relaxation carry you into a peaceful,
Deep sleep.
Now,
We'll add a brief,
Gentle pause after each inhale.
Inhale slowly for a count of four,
But at the top we will pause for two,
We will breathe out for six,
And again we will hold for two,
And we will repeat.
So,
In three,
Two,
One,
Breathe in,
Two,
Three,
Four,
Hold,
Out,
Two,
Three,
Four,
Five,
Six,
Hold,
In three,
Four,
Five,
Six,
Hold,
And keep going for me please.
Allow the pauses to be light.
Just a moment of stillness before releasing into the exhale.
Continue this for a few more rounds,
Feeling yourself sinking deeper into comfort and ease with every round.
Just continue to breathe gently,
And let the waves of relaxation carry you into a peaceful,
Deep sleep.
We'll add a brief,
Gentle pause after each inhale.
Inhale slowly for a count of four,
But at the top we will pause for two,
We will breathe out for six,
And again we will hold for two,
And we will repeat.
So,
In three,
Two,
One,
Breathe in,
Two,
Three,
Four,
Hold,
Out,
Two,
Three,
Four,
Five,
Six,
Hold,
And keep going for me please.
Allow the pauses to be light.
Just a moment of stillness before releasing into the exhale.
Continue this for a few more rounds,
Feeling yourself sinking deeper into comfort and ease with every round.
If you're still awake,
Just continue to breathe gently,
And let the waves of relaxation carry you into a peaceful,
Deep sleep.
We'll add a brief,
Gentle pause after each inhale.
Inhale slowly for a count of four,
But at the top we will pause for two,
We will breathe out for six,
And again we will hold for two,
And we will repeat.
So,
In three,
Two,
One,
Breathe in,
Two,
Three,
Four,
Hold,
Out,
Two,
Three,
Four,
Five,
Six,
Hold,
And allow the pauses to be light.
Just a moment of stillness before releasing into the exhale.
Continue this for a few more rounds,
Feeling yourself sinking deeper into comfort and ease with every round.
Just continue to breathe gently,
And let the waves of relaxation carry you into a peaceful,
Deep sleep.
