The simplest way to fall asleep fast is to bring your awareness back from our thoughts to our body to our breathing.
Taking a deep breath in and a letting go exhale,
Focusing on our body for a second.
Just scanning if our legs are as relaxed as possible,
Our hips,
Our torso,
Our head.
Moving our head from side to side to relax.
Taking a deep inhale,
Moving the shoulders up to our ears.
Letting go,
Exhale,
Dropping the shoulders.
Now wiggling our feet,
Wiggling our lower legs,
Our upper legs,
Our hips,
Our whole torso,
Our arms,
Our hands.
Just shaking everything gently.
Our head.
Taking another deep inhale,
Moving the shoulders up to our ears and letting go,
Exhale,
Dropping them.
One more inhale like this,
Shaking everything gently,
Moving the shoulders to our ears and letting go,
Exhale,
Dropping them.
Keeping the body relaxed,
Lying back down or leaning back ideally.
Just allowing ourselves to focus on our breathing while our body is fully relaxed and trying to slow down our breathing.
Bring a full awareness to our breath,
Slowing down our breathing,
Ideally starting to expand our belly,
Our chest,
Our throat and then letting go,
Exhale.
Now again a deep slow inhale.
You can breathe in sync with me or breathe at your own pace but ideally a slow,
Slow inhale,
Expanding your belly,
Your chest,
Your throat,
Slowly as possible.
A long slow exhale.
Again the slowest possible inhale and a really slow exhale.
And keeping this pattern going of taking the slowest possible inhale and the slowest possible exhale.
Slow,
Slow,
Deep inhale,
Expanding your belly,
Your chest,
Your throat.
Slow,
Long exhale at your own pace.
Ideally the inhale and exhale as slowly as possible.
Again another deep inhale if you're breathing with me.
Slowly,
Slowly expanding your lower belly,
Your upper belly,
Your chest,
Your throat.
Bring full awareness to breathing and then a long slow exhale.
Full awareness on breathing,
Exhaling as slowly as possible.
Keeping the awareness on your breathing,
Inhaling,
Expanding your lower belly,
Your upper belly,
Your chest,
Your throat,
Your nostrils.
And then a really slow,
Long exhale as slowly as possible.
Slowing down our exhale,
Slowing down the next inhale,
Expanding the belly,
Chest,
Throat.
And then slowly,
Slowly releasing the air out of our lungs,
Slowly as possible on the exhale.
Always keeping the awareness to our breathing away from the thoughts.
Just slowing down our inhale,
Expanding the lower belly,
Your upper belly,
Your chest,
Your throat as slowly as possible.
And then a really slow,
Long exhale as slowly as possible.
Full awareness on the exhale.
And again a slow,
Deep inhale.
And an even slower and longer exhale,
Relaxing the whole body while exhaling.
Inhaling slowly,
Deep slow inhale.
And a really long,
Slow exhale.
And keeping your awareness on slowing down your inhale and your exhale,
Slowly as possible.
While always relaxing your body,
Releasing any tension anywhere in your body,
Dropping any thoughts and just slowing down your inhale and your exhale.
