Wind down for sleep

For when you are lying in bed: slow breaths with long out-breaths, letting each part of the body go heavy, and a slow count down from ten. If you fall asleep before the end, that is fine.

What the session says

• Lie on your back or your side, in whatever way is comfortable. Let the bed hold you.
• Breathe in
• And slowly out
• Let your feet and legs go heavy, sinking into the bed.
• Let your back and your hips go heavy.
• Let your shoulders, your arms and your hands go heavy.
• Let your face go soft: your jaw, your eyes, your forehead.
• Now count slowly down from ten, one number on each out-breath.
• If you lose count, start again from ten. There is nowhere to be.
• Rest here. Let sleep come when it is ready.

Related

• Bedtime yoga
• A calmer bedtime
• Two-minute reset
• Breath awareness
• Box breathing
• 4-7-8 breathing
• Body scan
• All meditations and the timer

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