Welcome.
This is Sarah and thank you for joining me.
I'm here to guide you on a sound journey to help you ease into sleep.
Please find the most comfortable position wherever you are and take a moment to set your intention for a relaxed and restorative slumber.
Let's start by taking a long,
Slow,
Deep breath in through the nose.
Feel the belly and whole body expand with your breath.
And exhale out your mouth with a long sigh of relief.
Inhale,
Inviting a deep relaxation into the body.
Feel the belly rise.
And as you exhale out the mouth,
Relieving any stress or negativity residing in the body.
Let's do that one more time.
Inhale,
Feel the belly rise.
And exhale,
Release it all out the mouth.
Before the sound journey,
We'll do 10 rounds of a box breathing technique.
Inhaling the count of four,
Hold for four.
Exhale the count of six,
Holding for four and beginning again.
Do this 10 times together.
We'll start in three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Release the counting breath as you breathe in through the nose and exhale from the nose.
Breathing in and breathing out.
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