Hey,
And welcome to this calming sleep ritual.
Today's practice is focused on feeling more.
Sometimes all we need to feel more and to be in our body is to take a breath.
This practice is best done lying down,
So take a moment to make yourself comfortable.
Lying on the ground,
Perhaps with a pillow underneath the knees and the head,
On a couch,
Or lying in bed,
Allow yourself to settle in,
Feel the support beneath you,
Allow your body to drop into that support.
Just anything you need in order to truly let go.
Soften the way you engage with this moment.
And when you are ready,
Take a deep breath in through the nose,
All the way up.
Hold your breath for three,
Two,
One,
Open the mouth and sigh out.
You can do this with pursed lips,
If you like.
Take your time on exhale.
Perhaps you can cut your inhale into two pieces.
Inhale filling up.
Inhale a little more.
Hold it.
And exhale as if you were to yawn.
Inhale through the nose.
Hold it.
Open the mouth and sigh out.
Keep repeating that and let this breathing pattern transition into more and more of a yawn.
Perhaps you notice you start inhaling through the mouth.
Just allow your body to naturally do what it does.
No need to push,
You can let it happen.
Your body knows how to relax.
You can trust your body.
Slow deep breaths.
Long relieving sighs.
Perhaps you would like to add a stretch to that.
Stretch out your arms overhead or to the sides.
Your legs away from you.
On every inhale,
Stretch it out.
On every exhale,
Release.
Stretch it out.
Release.
Close your eyes and imagine you are a little outside your body.
Looking down on yourself as you are laying down.
And every time you inhale,
You see your body lift as if you float.
Becoming weightless at the top of your breath.
And sinking deeper down through the surface beneath you.
When you breathe out,
Inhale,
Notice a lift.
Exhale,
Let it go.
Lift and let go.
Keep that going at your own pace.
Allow your body to transition at its own pace.
Your body knows how to relax.
Let it happen.
Let it flow.
There is nothing you need to do.
Trust your body.
Let it go.
