To begin this guided sleep breathing, let yourself lie down, fully supported.
Whatever that looks like for you tonight.
When your body feels ready, you may softly close your eyes.
With your eyes closed, take a moment to let the breath become nocturnal.
First, simply noticing the inhale as quiet, and the exhale as slower still.
As if fogging a dark window. Warm leaving. No hurry to come back in.
What else do you notice in the length of the leaving?
What is it like when the out-breath is a little longer than the in-breath?
No counting that turns into work. Only a longer goodbye on every exhale.
The nervous system hears that length as night.
Ride one more long leaving of air, without measuring it.
You are being breathed toward rest.
What do you notice as the exhale finishes, before the next inhale?
Just observe. Accept. And allow. No athletic breath. No score.
Keeping your eyes closed, allow your awareness to include the dark around the breath.
As if the night itself is breathing with you. Quiet. Ordinary. Already here.
There is nothing to do. There is no correct number.
If your mind wanders, that is okay. Escort it back to the next long leaving.
Being connected to the mattress, the longer exhale, and this stretch of night.
You let the breath carry you down. Including yourself.
Keep that longer out-breath. Words can fade. The breath can stay.
Keep the eyes closed. Let night keep the tempo. Rest well.