Hello and welcome.
To calmer journeys.
My name is Nikki.
And tonight.
I'd like to wish you.
Sweeter sleep.
Sleep is something we all need.
But we often have a hard time.
So,
Today.
I want you to think about.
A journey.
To sleep.
And how.
When you prepare properly for that journey.
Planning.
Making room and time.
You might enjoy.
The experience.
To begin,
Let's get into a comfy position.
Wherever you are.
Just relax and.
.
.
Close your eyes.
Now take a nice inhale.
Gently fill up your lungs with air.
Then exhale.
This time.
Is a reminder for you.
Today.
To give you permission.
To pause.
And focus on.
Falling asleep.
We often forget how vital.
Sleep is for our success.
That's part of a lifelong process.
To recharge.
And strengthen.
Your body and mind.
Let's breathe in again together.
Easy inhale.
And breathe out.
One more time.
Inhale again.
Deeper breath this time.
And deeper exhale.
And just let it go.
You can't push yourself.
Forever.
And you don't have to.
Something that can help you.
To fall asleep.
Is preparing for bedtime.
Dimming the light.
Turning off.
Unnecessary notifications.
Letting fresh air.
Flow in your bedroom.
And learning breathing techniques.
So here's one that you can do with me.
We're going to breathe in.
For four counts.
Then hold it for far.
And then breathe out.
For five.
When you're ready.
We'll try it together.
Inhale for four.
4.
Exhale once.
Just like that.
We all need.
Deep rest to thrive.
And when we are asleep.
So many systems in our body.
Are being repaired.
From our heart.
To our brain.
Both are physical health.
GRR!
Our mind's health.
Let's try that four count.
Breathing again.
Breathe in for four.
Four.
For and exhale one.
Two,
Three.
Four.
One more thing.
I want you.
To treat yourself.
Before bedtime.
Just make this your time.
Because.
Unless you care for your body and mind.
You cannot properly.
Care for others.
Take care of yourself.
First.
Then.
As you lay your head.
Upon the pillow.
Let thoughts that keep you awake.
Just wander.
And if they come.
Breathe them in.
One.
Two.
Far.
And hold,
Too.
Three,
Four.
And breathe them out.
Two,
Three.
Inhale.
And take.
Only what you need.
Hold it in your heart.
And then exhale in.
Let all the rest go.
And now.
Keep it tomorrow.
Is a new day.
And the answers.
That you need.
The solutions.
Will find their way.
To you.
Inhale again.
Gentle exhale.
Will it be life?
Of the moon and the stars.
Guide you.
On this journey.
To sweeter dreams.
And deeper sleep.
Like this blanket.
Of calm.
Cover you.
Then keep the cares of the day.
Act safely.
Thank you.
For taking time with me.
I wish you.
Safe journeys.
In the calm.
To guide your way.
Until we travel.
To get her again.
