Settling comfortably into your bed or wherever you're lying down.
Take a moment to arrive.
Bring your attention to your breath.
Notice the pace.
Feel your chest moving up and down as you breathe.
With every inhale,
Invite in calm.
With every exhale,
Release tension.
If any thoughts creep in,
Imagine sending them into a bubble or a bag.
Set them aside.
Push them away out of your mind's eye.
There's no need to attend to them now.
Now,
Let's take a couple deep breaths together on the count of three.
One,
Two,
Three.
Deep inhale,
And exhale,
Release.
And again,
Deep inhale,
And exhale,
Release.
And one last round,
Deep inhale,
And exhale,
Release.
Feel your body sink deeper into the calm.
Now I'm going to guide you through some breath work.
We're going to inhale for four,
Hold for seven,
Exhale for eight.
On the count of three,
One,
Two,
Three,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Inhale,
Hold,
Exhale,
Exhale.
One last round,
Inhale,
Exhale.
Now we're going to take a deep breath in and hold it.
One,
Two,
Three,
Deep inhale,
And hold,
Two,
One,
Exhale.
Three,
Two,
One,
And again,
Deep inhale,
Three,
Two,
One,
Exhale,
Two,
One,
And one last time,
Deep inhale,
Two,
One,
And exhale as slowly as you can,
And allow your breathing to return to its normal pace.
