It's the end of the day.
Time to settle in.
Get comfortable lying down,
Getting ready for sleep.
Place one hand on your heart and the other on your belly.
We are going to practice deep breathing into our bellies.
While keeping the hand on your heart as still as possible,
On our breath in and out,
We're going to allow the hand on our bellies to rise and fall with our breath.
Our out breaths will be longer than our in breaths.
This will calm us,
Getting us ready for sleep.
Let's begin belly breathing.
Breathing in,
Allowing your hand to rise on your belly and breathing out,
Allowing the hand to gently fall with your breath.
Breathing in,
Belly rising and a longer breath out,
Belly falling.
And breathing in,
Belly rising and a longer breath out,
Belly falling.
And continue this in your own time.
And on your next breath out,
Just returning to your normal breath,
Centering in on your heart space.
And now that we are in a relaxed state,
We're going to reflect on the day,
Process it and then let it be and move into sleep.
So reflecting on the day today,
What went well?
How were you supported today?
What challenged you to grow or to learn?
What can you do with this information?
It's been proven that if you're grateful for three things at the end of the day,
You'll become a happier person.
Name three things that you're grateful for today and say thank you for it.
Let go of any remaining hold that today has on you.
Let go of what tomorrow may bring.
The past and the future exist only in our minds.
When we know this and are aware of this,
We can let go of the hold that the past and future have on our minds.
And we can be present in this time in our bodies.
Our mind can relax and the energy is used for healing and reorganizing our brains during sleep.
Now is the time for restfulness and healing sleep.
Take a deep breath in and breathing out longer than your in-breath,
Relaxing into sleep.
Breathing in and a longer breath out.
Breathing in again and a longer breath out,
Relaxing into sleep.
Continue breathing with a longer out-breath to the music until you're lulled into a relaxing,
Deep sleep.
Namaste.
