Welcome in this relaxing breathing meditation.
This practice is amazing for the evening to calm down,
To soothe your nervous system and to bring yourself back to peace and balance before going to sleep,
So your mind can be clear,
Your body is rested and relaxed and you can enjoy a peaceful night.
You can do this practice sitting down or lying down on your bed if that's more comfortable.
Just make sure that your spine is aligned,
Your shoulders are relaxed.
Close your eyes if you want to and just start connecting first with your exhales as you exhale for longer and then inhale as you start inviting a fresh restorative energy into your nervous system.
Exhale,
Relaxing and letting go of tension.
Inhale,
Open up.
Just simple deep breaths like this right now.
A few more times,
Just following the natural flow of your breath.
Connecting back to balance,
Noticing that after every exhale there comes an inhale and after each inhale there comes another exhale.
Feel the life force within you,
The life energy that is guiding your breath,
That is keeping your body strong and healthy.
Slow down right now as your mind is focusing more on the breath,
As your body is resting,
Connecting back with the present moment,
Leaving away all the thoughts from the day,
All the emotions of what happened,
Letting go of any plans for tomorrow.
Right now just being with yourself.
Let's take three deep cleansing breaths right now to totally melt down to the earth even more.
So start inhaling slowly through your belly,
Through your ribs and chest expanding and exhale through the mouth.
Just relax,
Letting go.
Inhale for deeper opening,
Open your heart,
Open your lungs and exhale,
Audible exhale out.
And one more time like this,
Inhale the fresh and healing energy and exhale,
Totally surrender.
Lovely,
I'm going to guide you now through a 4-7-8 practice.
We'll be inhaling for the count of 4,
Holding for the count of 7 with your lungs full.
Remember not to tense your body when you hold and then exhale for the count of 8 to totally relax.
This is amazing practice to release stress and anxiety and simply create more space in the body,
In the mind.
Exhale all the air out,
Leaving your lungs empty and inhale for 1,
2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4 and hold with your lungs full,
Keeping your body relaxed,
Just observing.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale fully and hold,
Sustain the breath 2,
3,
4,
5,
6,
7.
And exhale through the mouth or the nose,
Totally releasing,
Slowly controlling your breath.
Inhale 2,
3,
4 and hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Let's do 4 more rounds like this.
Inhale slowly,
Filling your lungs with oxygen,
Open up,
Holding at the top,
Relaxed,
Just being here.
And exhale 2,
3,
4,
5,
6,
7,
8.
Inhale slowly,
Opening up your heart.
And hold 2,
3,
4,
5,
6,
7.
And exhale fully,
Totally releasing,
Letting go of any tension,
Any stiffness.
Inhale 2,
3,
4 and hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
One more time.
Inhale 2,
3,
4 and hold,
Open up,
Stay here.
And exhale 2,
3,
4,
5,
6,
7,
8.
Now inhale for longer,
Fill your belly and your chest with the air,
Open up.
Exhale through your mouth.
One more time like this.
Inhale for longer,
Let your lungs expand,
Notice how much more space you have right now.
When your lungs are full,
You can slowly release.
Beautiful,
Just let go here,
Coming back to your natural flow of breath.
And just take a few moments now to notice how you feel.
Observe yourself from the space of awareness.
Notice your body,
Notice your mind,
Notice your energy.
And just remember that you always have your breath to come back to.
This can be your anchor to the present moment.
Have a lovely and peaceful evening.
Namaste.
