We'll explore a 4-5-6 breathing and self-touch micro break to soothe insomnia,
Release overthinking,
Stress,
As well as cultivate kindness and self-compassion.
This technique can be done anytime during the day,
Though it's best to complete this micro break before bed and ideally before 11pm when your gallbladder starts to become active.
I'll guide you through the process.
Before we begin,
Find a comfortable seat and allow yourself to settle.
This might be on a chair or even on your bed if you're getting ready to sleep.
Find a soft gaze or gently and slowly close your eyes.
Exhale and relax the weight of your body down onto the surface supporting you,
Whether that is your chair or your bed or sofa.
And now notice your inhale and continue to allow your breath to flow fluidly,
Feeling the rise and the fall of your breath.
Notice the quality,
Texture and length of your breath.
We'll now prepare for 4-5-6 breathing,
Where you breathe in for 4 counts,
Hold the full breath for 5 counts and exhale for 6 counts.
And we'll repeat this for a total of 5 rounds.
Let's start by taking 3 regular breaths in and out.
Let's take a deep breath in and a long breath out.
Let's take a deep breath in and a long breath out.
Last round,
Deep breath in and a long breath out.
Inhale 4,
3,
2,
1.
Hold 5,
4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 5,
4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 5,
4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 5,
4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Hold 5,
4,
3,
2,
1.
Exhale 6,
5,
4,
3,
2,
1.
Gently let go of this breathing technique,
Allowing your breath to return to its natural rhythm.
Rest your palms on your lap,
Letting your palms turn facing up.
With your left hand,
Start to draw small circles in the centre of your right palm.
Gently trace little circles in the centre of your right hand.
And now we'll repeat this on the other side.
With your right hand,
Start to slowly draw small circles in the centre of your left palm.
Gently trace the centre of your left palm.
With your next exhale,
Relax both of your palms and gently place them over your heart.
Feel the gentle pressure and warmth of your hands over your heart.
Now keeping one hand on your heart,
Move your other hand to rest on your collarbone.
And feel the rise and fall of your breath as your heart expands and as your lungs embrace your heart.
And now gently slide that hand to the side of your neck,
Supporting it.
Feel the warm and supportive touch of your hand against your neck.
Exhale and relax into that support.
And now if you wish,
Tenderly caress or draw small circles on your cheek.
Feel the soft tender touch of your finger or fingers across your cheek.
If this feels good,
Feel free to also do this on both sides,
Letting both hands support the sides of your neck or caress and support your cheeks and your face.
You can pause this audio and stay for as long as you wish with this exercise.
If and when you feel ready to conclude,
Gently bring your palms together,
Rub them against each other and when they feel warm enough,
Cover them over your eyes and your forehead.
Let's take a deep breath in.
And as you take a long breath out,
Relax into the warmth and the safety of your palms.
Releasing the weight of the day,
Letting go of anything that hasn't yet been done.
Relaxing into the softness,
The surrender of your breath.
Allowing yourself to gradually transition into the realm of your dreams,
Where your ethereal soul awaits you.
You're welcome to stay in stillness,
Transition to meditation or drift into the realm of your dreams.
