Welcome to this short practice designed to encourage sleep by helping you to unwind with exhale-focused breathing.
So when you feel ready,
Find a quiet,
Comfortable place to lie down or sit where you can completely relax.
Let your body settle,
Your hands resting gently,
And your eyes softly focused or closed if you prefer.
Take a moment to notice how you feel.
There's no need to change anything yet,
Just observe.
Now,
Bring your attention to your breath and feel the natural rhythm of your inhale and exhale.
Without forcing,
Simply notice how each breath moves in and out.
If it's comfortable,
You can begin to gently lengthen your exhale.
Inhale naturally and then exhale just a little longer than usual.
Slow and steady,
Almost as if you're sighing out any tension.
There's no need to rush.
Allow each breath to feel easy,
Almost as if a wave retreating from the shore.
If it feels comfortable,
You might choose to softly count,
Inhaling for a count of four and exhaling for a count of six.
If you prefer not to count,
Simply follow the natural flow of your breath,
Allowing the exhale to gently extend without any strain.
With each exhale,
Imagine releasing the weight of the day.
Let your body grow heavier,
Sinking into the surface below you.
Feel the tension leaving your jaw,
Your shoulders,
And your belly.
If thoughts arise,
Acknowledge them and let them drift away with each out-breath.
There's nothing to do right now and nowhere to be.
Allow yourself to rest in the rhythm of your breath.
Continue for as long as feels good.
When you're ready to sleep,
Let go of the counting or effort.
Simply allow the breath to settle into its natural,
Easy flow,
Carrying you into deeper rest.
