Evening Breathwork Relaxing Into Stillness

Welcome to your evening meditation,

Relaxing into stillness.

This is your time to let go of the day,

Release any tension and settle into a state of deep relaxation.

Find a comfortable position,

Either seated or lying down.

Close your eyes,

Relax your head,

Your shoulders,

Your belly and your hands and rest one hand on your belly.

Begin by observing your natural breath,

Feeling the gentle rise and fall with each inhale and exhale.

Now let's move into the four,

Seven,

Eight breath sequence to ease into stillness.

Breathing in for four,

Holding for seven and breathing out for eight.

Take a deep inhale through your nose,

Hold your breath and then exhale softly through your nose,

Letting your body soften with each cycle,

Always breathing into your belly.

I'll count you in,

In three,

Two,

One,

Breathe in two,

Three,

Four and hold two,

Three,

Four,

Five,

Six,

Seven,

Breathe out two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Breathe in two,

Three,

Four and hold two,

Three,

Four,

Five,

Six,

Seven,

Breathe out two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Breathe in two,

Three,

Four and hold two,

Three,

Four,

Five,

Six,

Seven,

Breathe out two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Continue with this breath sequence,

Breathing in for four,

Holding for seven and breathing out for eight.

Repeat this sequence for a few more cycles,

Allowing each exhale to bring a deeper sense of calm.

Now let your breath flow naturally,

Slow and intentional,

Without counting.

Concentrate on the cold air coming in through your nose and the warm air as it leaves,

Making sure your exhale is longer than your inhale.

And as your breath settles into this gentle rhythm,

Bring your awareness to your body.

Visualize a soft golden light at the top of your head and with each inhale,

Imagine this light moving slowly downward through your neck,

Your shoulders,

Chest and belly,

Spreading warmth and relaxation.

And as you exhale,

Feel this light sweeping away tension,

Leaving your muscles soft and your mind clear.

And as you inhale deeply,

Letting the light reach your legs and feet.

And as you exhale,

Allowing it to flow outward,

Taking with it any lingering heaviness or thoughts.

Now silently repeat to yourself,

I let go of the day with gratitude.

I welcome rest and renewal.

My breath anchors me in peace.

Let these affirmations settle within you as you prepare for rest.

Now let's finish with three long intentional breaths,

In through your nose and out through your mouth and into your belly.

I'll guide you in,

In three,

Two,

One.

Breathe in relaxation.

Exhale tension.

Inhale stillness.

And exhale restlessness.

Inhale peace.

And exhale into your night.

Carry the sense of calm into your evening,

Letting your breath guide you into restful sleep.