Sleep Wind Down

Breathe in, hold, breathe out, and hold again for equal counts.

Inhale for four, hold for four, exhale for four, and pause for four. Keep the face and shoulders soft.

Lie back over a pillow or bolster and let the chest open.

Support the head if needed. Let the arms rest wide and breathe into the front of the ribs.

Bring soles of the feet together and fold forward with a rounded, relaxed spine.

Let the knees fall open. Fold only as far as feels restful, and use your hands or pillows for support.

Rest your legs up a wall or couch and let the breath become slower.

Let your legs be supported. Soften the jaw, relax the belly, and allow each exhale to feel a little longer.

Fold forward over pillows or a chair so the body can fully relax.

Let the support hold you. Soften the jaw and allow the back body to widen with each breath.

Inhale gently through the nose and exhale for a longer, slower count.

Let the inhale be easy. Make the exhale longer without strain, as if slowly fogging a mirror with the mouth closed.