Welcome,
This is your time to rest,
To release the day and to gently prepare your body and mind for deep nourishing sleep.
All you need to do is breathe and I'll guide you there.
Let's begin.
Find a comfortable space,
Whether that's sitting up or lying down.
Lying down is a great position for this breath work.
Get comfortable,
Make any last wobble movements and close your eyes.
Take a deep,
Slow breath in through your nose and sigh it out through your mouth.
Let your shoulders drop,
Let your jaw soften,
Let your body sink deeper into your bed or wherever you're lying.
Another breath in through the nose and exhale slowly through the mouth.
Let go,
You're safe,
You're here.
Nothing else matters right now.
Now we begin the four,
Seven,
Eight breathing technique.
This helps calm the nervous system and guide your body towards deep sleep.
We'll do this for four rounds,
Follow along and I'll count for you.
Inhale through your nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale gently through your mouth,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Hold,
Exhale,
Inhale,
Hold,
Exhale.
Very good.
Let your breathing return to normal now.
Feel the stillness growing inside you.
With each breath,
Feel your body becoming heavier.
Feel your thoughts drifting like clouds.
There is nothing to do,
Nowhere to go.
Only this moment and the softness of sleep approaching.
If your mind wanders,
Gently return to your breath,
In,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Let your breath be your lullaby.
Let sleep come naturally,
Gently,
Like a wave.
You are safe.
You are at peace.
You are ready for rest.
If you are still awake,
Know that your body is already in a healing state.
Let go of the day,
And when you're ready,
Allow yourself to drift off deeply,
Peacefully,
Into sleep.
Good night.
