Meditation: Guided Breathing for Sleep

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Allow yourself to settle, 

And bring yourself inside. 

PAUSE…

Close your eyes, 

And let the images of the day fade away. 

All those plans, 

All those emotions,

Release and fade. 

LONG PAUSE…

Come into your breath.

Become one with its rhythm, 

It’s waves of air going in, 

And out of your body. 

In, 

And out. 

PAUSE…

Now slowly expand each breath just a bit, 

Breathing in a little deeper with each inhale, 

And breathing out a little longer with each exhale. 

PAUSE…

Feel your body soften, 

Let your mind clear.

As you stay here with the gentle melodies of your breath. 

LONG PAUSE…

Now invite yourself to take a deep breath in, 

Pulling the air inside, 

Letting it fill up every part of you.

When you’re completely full, hold it for just a moment,

And then exhale, 

Releasing all the air out. 

PAUSE…

One more deep breath in,

Collecting anything heavy or unnecessary inside, 

Holding it again at the top, 

And then release, 

Exhaling all the way out, 

Till the very last drop of air is gone. 

PAUSE…

Now ease yourself into a calm, 

Peaceful rhythm of breathing.

Staying here with your breath,

As you sink further into comfort. 

LONG PAUSE…

Feel the cool air on your nose,

As each inhale pulls in. 

PAUSE…

Feel the warm air on your nose, 

As each exhale releases. 

PAUSE…

Breathe in,

Breathe out. 

Cool, 

And warm. 

LONG PAUSE…

Now imagine that each inhale,

Fills you with serenity.

And each exhale releases any leftover stress, 

Or anxiety or heaviness into the night. 

PAUSE…

Breathe in serenity,

Breathe out stress. 

PAUSE…

Breathe in peace,

Breathe out anxiety.

PAUSE…

Sinking, 

Sinking, 

Further into your bed,

And deeper into relaxation. 

PAUSE…

Breathe in calm, 

And breathe out all the plans. 

PAUSE…

Breathe in faith, 

Breathe out fear. 

PAUSE…

Falling, falling, falling deeper, 

Relaxing,

And softening further. 

LONG PAUSE…

The gentle hum of your breathing, 

Lulls you to sleep.

You feel light,

Calm, 

And clear. 

Namaste, Beautiful

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