Sleep is something that is so incredibly vital for our well-being in all its different forms,
Physically,
Mentally,
Emotionally and spiritually.
And I've found out first-hand just how impactful breathwork can be for your sleep quality.
So I invite you for this session to take this to bed with you,
Put your phone to one side,
Get yourself comfortable and when you're ready just gently closing your eyes and getting yourself as ready as you can to ease into a deep and restful sleep.
And as you allow yourself to settle into your bed,
Give yourself permission here as you reflect back on the day and as you become aware of how you feel in this moment,
To release the day,
To leave it behind,
Letting go of anything that's gone before as you allow yourself to find peace and stillness in this moment.
Can you allow the body to soften and can you allow yourself to let go of any tension that you might still be holding on to from the day.
And now starting to bring your awareness here to your breath,
Beginning to observe the natural flow and the natural rhythm of the breath as it moves in and out of the nose.
Safe to breathe and safe to relax and be at peace in the body.
And as you follow the breath,
Beginning now to find a deeper,
Slower,
Calmer breath.
Beginning this process of unwinding,
Sending signals back to the body,
Back to the brain that it's time to rest,
It's time to sleep.
That slow calming quality of the breath bringing a deeper sense of relaxation with each and every exhale.
And now before we move into our first exercise,
Let's take three deep clearing breaths in through the nose and sighing out of the mouth to really release any tension that might be left.
So with me taking that first deep breath in and sighing out,
Good.
Breathing in and releasing.
One more like that.
Breathing in and releasing,
Letting go.
Coming back to that slow,
Gentle breath in and out of the nose.
And to begin,
We're just going to move into a nice,
Calming,
Extended exhale breath.
Breathing in through the nose for four and exhaling slowly back out of the nose for a count of six.
So when you're ready,
Following my count to begin with,
Let's breathe in two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four,
Out two,
Three,
Four,
Five,
Six.
Breathing in and out.
Breathing in and out.
And staying with this breath here,
Keeping that count,
Keeping that nice,
Relaxing,
Calming exhale.
And if the mind starts to wander,
Starts to drift,
Just know that that's okay.
Just always coming back to the breath,
Allowing yourself to shift deeper into relaxation with each and every breath.
And staying here for two more rounds of this breath now.
And now coming to the end of the round that you're on,
And take a moment here to just let the breath settle.
Coming to total stillness once more.
Nothing to do,
Nowhere to be.
And in a moment,
We're going to move into our next exercise,
Which is our four,
Seven,
Eight breath.
So we'll be breathing together in through the nose for four,
Holding at the top for seven,
And then slowly blowing the exhale out of the mouth for a count of eight.
And imagining,
Feeling your whole body relaxing,
Sinking into the surface below on that exhale.
So when you're ready,
Following my count together,
We'll breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In,
Hold,
And out.
And staying with that count now,
Staying with this breath,
Allowing yourself to fully let go with each round of this breath.
As we move towards sleep,
Feeling your eyes grow heavy,
The body soften even deeper.
And from here,
As we move towards the end of this practice,
As you move towards sleep,
Removing that hold and starting to breathe in your own timing,
Deeply and slowly,
But softly in through the nose and blowing that exhale out of the mouth as slowly as you can.
And now as we move into sleep,
You can stay with this exercise,
Any of these practices for as long as you need to.
So I hope you sleep well,
I hope you sleep deeply,
And I'll see you again soon.
