Deep Breathing

In today's session, we'll practice deep breathing as a way to settle the nervous system, relax our mind and ease our body. If you haven't already done so, you can find a comfortable posture lying down in your bed and let the eyes close. We'll start by tuning into the sound of the bell. Taking a deep breath. In through the nose.

And slowly out through the mouth. Inviting the jaw and all the muscles in the face to relax and be at ease. You don't need to wear a mask right now. It's okay for your face to soften. Invite the shoulders, the neck to be at ease.

And the hands and the belly. Relaxing into your cozy sleeping posture. Nowhere to go, nothing you need to fix, no problems you need to solve. Just giving yourself full permission to let go, to be at ease and to start to drift off. If you're still awake, we can take some deep breaths together.

So let's breathe in for four seconds. Breathing in, one, two, three, four. Now hold for four, three, two, one. And now exhale for one, two, three, four. This is called box breathing.

Very calming. Let's try again if it felt okay for you. Breathing in for four seconds, one, two, three, four. Holding for four, three, two, one. Exhaling for one, two, three, four.

Nice and easy. We'll do that again, and this time on the exhale really feel like an extra tension that you're holding onto. Just releasing into the surface beneath you. So breathing in for one, two, three, four. Holding for four, three, two, one.

Releasing, one, two, three, four. Taking one more deep breath as long as you can. Breathing in. Holding it at the top. Holding, holding, holding.

And then release. Letting the body know that it has permission to turn off, to shut down and to let go as you drift off into a long, deep night of sleep. Take care.