Hi,
This is Aurora,
And I'm going to take you into a relaxing breath before we settle down to sleep.
Exhale all your breath out on the count of four,
One,
Two,
Three,
Four.
Then you're going to pause for four,
One,
Two,
Three,
Four.
And then you're going to inhale for four,
One,
Two,
Three,
Four.
And then you're going to hold your breath at the top,
One,
Two,
Three,
Four.
Good.
Let's try that again.
Exhale for four.
Pause for four.
Inhale for four.
Pause for four.
Exhale for four.
Pause for four.
Inhale for four.
Pause for four.
Exhale for four.
Pause for four.
Inhale.
Pause.
Exhale.
Pause.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
And keep going until you feel yourself relaxing and you have the impulse to let it go.
And just listen to the soft fire crackling next to you.
And imagine that these embers are warming your belly as you fall fast asleep.