Hello and welcome.
Please find a comfortable position lying down in your bed or on the floor.
You've arrived at the end of your day.
This is your time to let go,
To rest,
And to return home to yourself.
Let your body sink deeply into your bed or mat,
Taking a slow breath in through your nose.
With each breath,
Allow yourself to release the day.
You don't have to do anything right now,
Warm water or gentle moonlight.
This wave flows down your forehead,
Smoothing away any lines of thinking or worry,
Eyes,
Your cheeks,
Your jaw.
Your neck and shoulders begin to melt.
Let them drop away from the weight of the day.
Your arms grow heavy,
Relaxed,
Completely supported.
Now begin to feel that wave of calm move through your chest.
Your breath becomes easy,
Steady,
And rhythmic like the ocean's tide.
This relaxation moves through your belly,
Down into your hips,
Thighs,
Knees,
Your legs and feet.
Every muscle in your body now soft,
Heavy,
And peaceful.
Your whole body is bathed in quiet serenity.
You are being held by the earth beneath you,
Safe,
Supported.
We are going to move into a breathing technique called box breathing to begin to settle us even deeper into peace and calm.
To do box breathing,
You're going to inhale in through your nose for a count of four,
Hold at the top for a count of four,
Exhale through your mouth for a count of four,
And then hold again at the bottom for a count of four.
We're going to do four rounds of this breathing together,
Starting with an inhale through the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
And hold.
With every exhale,
You feel your body dropping deeper into stillness.
If any thoughts start to arise,
Imagine them as clouds drifting.
As you breathe,
Imagine every breath in brings more peace and every breath out releases tension and worry.
Whispering quietly to yourself,
Let these words echo gently as you drift towards sleep.
