Episode Transcript
[00:00:00] Speaker A: You.
[00:00:03] Speaker B: This is a 15 minutes evening guided meditation and breath work for relaxation, acceptance and deep sleep.
Making your way into a comfortable seat.
Resting your palms on your knees and you rooting down through your sit bones as they connect with the earth. Your sit bones root like a tree into the cushion or into the ground.
Stabilizing you, anchoring you as you roll your shoulders up and back and then lifting from the crown of your head as you tuck your chin slightly in towards your throat.
Arising as you take a deep breath in through your nose and out through your mouth.
Closing your eyes as you turn your gaze inwards.
Coming into a place of stillness.
[00:01:45] Speaker A: As.
[00:01:46] Speaker B: We start to invite in calm, clarity, peace, wholeness and acceptance.
Starting from the crown of the head, relaxing the head just feeling your skull start to calm and tingle with a sense of aliveness.
Relaxing that face.
Calming your eyebrows and your jaw.
Bringing your attention towards your eyeballs.
Visualizing your eyeballs laying floating in water external from your body and then softening your neck and shoulders.
Feeling all that tension from today begin to dissipate calming the body download as you anchor in you calm down.
[00:04:01] Speaker A: You.
[00:04:02] Speaker B: Relaxing your arms and hands now relaxing your belly.
Feeling your belly soften as it opens and expands on the inhale and deflates on the exhale.
And as you feel your sit bones continue to root you down.
Just feel your glutes and groin and inner thighs start to relax and settle your legs and your feet are also free of tension.
Your body starting to unclench, disarm, undo.
Letting go of the day.
Letting go of what was in the past. Now here you are in this moment.
It's all there is really is simply this moment.
There's nowhere else you need to be, nothing else you need to do.
What comes next will come next.
Trust.
Trust that you'll know what to do when it thumbs feeling that breath coming in and out through your nose.
Coming into your parasympathetic nervous system.
Resting and digesting.
Letting go of the day. Letting go of the actions, the motion slowing down.
Healing can often only take place in slowness or stillness.
And with each breath can you invite in a sort of healing, a sort of medicine into each of your cells.
[00:07:47] Speaker A: You breath.
[00:07:51] Speaker B: We'Re going to now start to invite in a calming breath.
This is called four, seven, eight breathing.
Now we'll breathe in through the nose and out through the nose the whole time.
We'll inhale for 4 seconds, hold the breath for seven and exhale for eight.
Start all over again.
I'll guide you in, then I'll stop speaking you'll continue on your own and then I'll let you know when we'll come back to a natural breath.
Let's start by exhaling the air away completely.
Inhale. Two, three, four. Hold.
234567. Exhale. 234-5678 inhale. Keep going to your own internal counting.
I'll give you the cue to come back to a natural breath.
Place one hand on your heart and one hand on your belly.
Just feeling the rise and fall of your belly beneath your hand.
Connecting with your heart.
Feeling the beating of your heart.
Just noticing what you notice. Here's take a moment once again to scan your body from your head to your toes.
Noticing if there is still somewhere that feels tight or tense.
Can you send your breath there's saying it's okay to relax, it's okay to let go.
You are safe.
Everything as it's meant to be.
You are exactly where you are meant to be.
Breathing into your body, breathing into sensation and sango of the day.
Knowing that you did the best you could today.
Tomorrow is another day, another opportunity to change, to be and do whatever you want.
The choice is always yours.
But for now, we calm down.
Welcoming in the night.
Welcoming in a beautiful deep sleeping in softness and rest and total relaxation of body and of mind.
Take a deep breath in and a deep breath out.
And whenever you're ready on your own time, slow, slowly come back and.
