Ease Into Sleep - 10 Min Body Scan & Breathwork

Welcome to this bedtime practice.

This practice will help you relax your body and prepare for a good night's sleep.

Please make yourself as comfortable as you can.

Lie down on your bed sofa and make sure there is nothing that will disturb you for the next 10 minutes.

Allow your eyes to close if that's comfortable for you and give yourself a moment to arrive in this space.

Knowing that there is nothing else you need to do right now and anything else you'll be able to do tomorrow.

Now is your time to just be.

Now bring your attention to your feet,

To your belly,

Your shoulders,

To your neck.

Let each part of your body soften.

And now I invite you to place both hands on your lower ribs and your belly.

And we will begin with some deep belly inhalations.

So start inhaling through your nose into your belly.

Feeling your ribs,

Your belly expanding.

And exhale through your mouth feeling your belly,

Your ribs contract.

Continue this at your own pace.

Making sure your breaths are a little bit deeper.

Breaths with each inhalation and each exhalation.

Even if your mind wanders.

And just take 3 more at your own pace.

And once you finish you can remove your hands.

Place them alongside your body.

And we're going to move to 4,

7,

8.

In a moment together we will inhale for the count of 4 and exhale for the count of 8.

We inhale through your nose if that's possible.

And we exhale through our mouth.

Making sure