Welcome.
Tonight,
This is a space to stop doing.
A space to allow your body to take over.
You don't need to control your breathing.
You don't need to change it.
Your body already knows how to breathe.
So tonight,
You're going to let your body breathe you.
Let's begin with a simple rhythm together.
5-7-8 breathing.
Go ahead and take a full inhale and a full exhale.
I'll do the counting.
You do the listening.
Let's inhale gently through our nose for five seconds.
1-2-3-4-5.
Hold softly for 7-6-5-4-3-2-1.
Exhale slowly through your mouth for 8-7-6-5-4-3-2-1.
Let's do it again.
Inhale 1-2-3-4-5.
Hold for 7-6-5-4-3-2-1.
Exhale through your mouth for 8-7-6-5-4-3-2-1.
Breathe normally.
Notice how your body feels here.
We're going to do one more time without counting,
But I will cue.
Inhale through your nose.
Hold gently.
Now open your mouth and exhale fully.
Let's pause here and just allow your breath to return to its natural rhythm.
Notice how each inhale lifts your body and each exhale gently lowers it.
You're following your breath.
Your body knows the way.
You simply observe and you let go.
No judgment.
Now continue to follow the breath.
Notice where you feel it most.
Perhaps in your nose,
Your chest,
Or your belly.
There's no right or wrong place.
Just observe and allow the movement.
With each inhale,
Feel your body rise gently.
With each exhale,
Feel it sink.
Soften.
Let go.
Now begin to notice your body's weight.
Your head resting.
Your jaw releasing.
Your tongue soft.
Your shoulders melting.
Your arms heavy.
Your hands soft.
Your chest rising and falling.
Your belly softening.
Your hips,
Legs,
Feet,
All growing heavy,
Supported by the bed.
Allow gravity to hold you.
No effort required.
No tension needed.
Your thoughts may wander and that's okay.
Simply return to your breath.
Feeling it.
Following it.
Noticing it.
Allowing your body to breathe you.
You are not breathing anymore.
Breathing is happening.
Your body is breathing you.
There's nothing to do.
Nothing to fix.
Nothing to solve.
With every exhale,
Feel heavier,
Deeper,
Softer.
With every inhale,
Feel expanded,
Calm,
And safe.
You don't need to remember to breathe.
You don't need to direct it.
Your body remembers.
You're resting.
You're supported.
You are allowed to relax completely.
Now let your attention drift fully.
Soften your forehead.
Relax your eyes.
Let your cheeks soften.
Your jaw unclench.
Your tongue rests comfortably.
Let your shoulders release completely.
Your arms grow heavy.
Your hands soften.
Your fingers curl.
Curl or uncurl.
Notice your chest rising and falling.
Your belly softening.
Your hips sinking into support.
Your thighs,
Knees,
Calves,
And feet growing heavy.
There's nothing you need to hold.
There's nothing you need to do.
There is nothing you need to solve.
Let your mind and body sink deeper with each breath.
Allow the gentle rhythm guide you.
Notice the quiet,
The stillness,
The soft weight of your body.
If thoughts arise,
Let them drift like clouds as you return your attention to the rising and the falling,
The never-ending flow of energy.
The natural flow of breath.
The sensation of weight.
The feeling of being fully supported.
With every exhale,
Heavier,
Softer,
Calmer.
With every inhale,
Expanded,
Open,
Safe.
Sleep doesn't need your effort.
It only needs your permission.
You are safe.
You are supported.
You are allowed to rest.
Allow yourself to be carried.
Allow your body to breathe you.
