Welcome to the fifth day of 21 Days of Restful Sleep.
I'm Christina,
Your guide on this journey toward the rejuvenating power of sleep.
In the past four days,
We've built a foundation for better sleep by creating a sanctuary,
Releasing worries,
Embracing the present moment and practicing gratitude.
Tonight,
We'll explore the art of deep breathing and its role in relaxation.
Deep,
Calming breaths are a fundamental tool for achieving restful sleep.
They can help quiet the mind,
Relax the body and create a sense of inner peace.
Tonight,
We'll delve into the practice of mindful breathing to enhance your sleep experience.
So find a comfortable position in your bed as you've done in previous nights.
Close your eyes gently and take a deep,
Cleansing breath.
Inhale slowly through your nose and exhale slowly through your mouth,
Letting go of any lingering tension or restlessness.
Tonight,
Our focus is on the art of deep breathing.
Breath is the bridge that connects the body and the mind.
And by nurturing it,
We can create a state of calm and tranquility that is conducive to restful sleep.
So as you continue to breathe deeply and peacefully,
Bring your attention to your breath.
Notice the sensation of the cool air entering your nostrils as you inhale and the warm breath leaving your mouth as you exhale.
Your breath is your anchor to the present moment.
Imagine your breath as a gentle wave washing over the shores of your awareness With each inhale,
The wave comes in and with each exhale it retreats,
Taking with it any tension or concerns.
You are fully present in this rhythm of your breath.
Now,
Let's deepen our breath.
Inhale slowly and deeply through your nose,
Allowing your lungs to expand fully.
Feel your abdomen rise with each breath.
Imagine you are filling a balloon within your belly.
Hold your breath for a moment and then exhale slowly and completely through your mouth,
Allowing your abdomen to fall.
Feel the release of tension as you exhale.
Continue this pattern of deep,
Mindful breathing.
Inhale deeply through your nose,
Feeling the expansion of your chest and abdomen.
Hold your breath for a moment and then exhale slowly and completely through your mouth,
Letting go of any stress and all worry.
With each breath,
You are inviting relaxation and stillness into your body and mind.
You are creating a sense of spaciousness within yourself where there is room for peace and tranquility.
Now,
As you maintain this rhythmic breathing,
Let your awareness travel through your body.
Notice any areas of tension or discomfort and with each exhale,
Send a wave of relaxation to those areas,
Allowing them to soften and release.
Breathe into any areas of your body that may have held onto stress from the day.
Feel your breath washing away any tension,
Leaving behind a sense of calm and serenity.
As you continue this deep breathing,
Visualize yourself surrounded by a cocoon,
A cocoon of tranquility.
This cocoon is created by your breath,
A protective and nurturing space where you can find peace and rest.
Before we conclude our meditation tonight,
Take a moment to acknowledge the power of your breath.
It is a source of healing and renewal,
A tool that you can use anytime,
Anywhere to find inner peace.
As you lay here enveloped in the soothing embrace of your deep breathing,
Whisper to yourself,
I am calm and I am at peace.
Let these words resonate within you like a gentle lullaby,
Preparing you for a night of deep and restful sleep.
In this cocoon of tranquility,
You are ready to drift into a peaceful slumber guided by the rhythm of your breath.
Tomorrow we will continue our journey to unlock the secrets of restful sleep.
Until then,
Sleep well and sweet dreams.
