Good evening.
We are here to rest.
It's time to settle the mind and body down for sleep.
Let's shift our focus towards our breath and allow all other thoughts to slip away.
So settle comfortably into bed and just relax and breathe with me.
Let's begin.
Place one hand over your heart and one hand on your stomach.
Quietly tell yourself,
I am ready to let myself rest.
Inhale gently through the nose and exhale either through the nose or mouth,
Whatever
Feels good to you.
Inhale and feel your belly expand as it fills up with air.
And on the exhale,
Just let your stomach relax.
Breathe in and feel your belly expand as it fills up with air.
And exhale and let your stomach relax.
Gently slow down the pace of your breathing as you continue inhaling and exhaling.
Quietly tell yourself,
My mind is quiet and calm.
Give yourself permission to relax here.
Allow your shoulders to drop away from your ears.
Relax the space between your eyebrows.
Unclench your jaw.
Drop your tongue away from the roof of your mouth.
Allow yourself to fully let go as you continue to breathe slowly and deeply,
Drifting off
To sleep.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
Breathe in and breathe out.
