전신 호흡을 통한 수면 명상 (음악과 함께)

Welcome, and good evening.

 

 Congratulate yourself for making it to the end of another day. In a world as fast paced as today’s, it’s important to slow down and show gratitude for the small moments and simple accomplishments. So congrats, on choosing to seek out a better and more restful sleep for yourself.

 

 Make yourself as comfortable as possible and slowly flutter the eyes shut. Make space in your mind for this moment.

 

 Now, take a deep breath in through the nose. Feels your lungs expanding in your chest to make room for more air. Pause briefly at the top of your breath, and then exhale through your mouth and feel your body sinking into your bed.

 

 Breathe in again to create space, and breathe out to relax.

 

 As you continue to breathe, remember to relax on every exhalation. Sink deeper and deeper into your bed.

 

 One helpful technique that has been used by yogis for hundreds of years is to breathe into particularly tense parts of your body. All of the cells in your body know how to breathe whether you think about it or not.

 

 Choose a part of your body that is holding some stress. Visualize that body part as you breathe in. And now visualize that tension dissipating as you breathe out.

 

 Select another part of your body or return back to that same body part.

 

 Breath in

 Breath out

 

 Continue to allow your mind and body to relax together as one as you drift off to sleep.