This relaxation for falling asleep at dusk exercise will help you calm your thoughts and relax your body while imagining a quiet evening with a slowly darkening sky. You can use this relaxation exercise any time you want to go to sleep.
Because you can more easily fall asleep by using sleep relaxation techniques, relaxation can help with insomnia
Start by getting comfortable. You may want to lie down on your back with your arms at your sides and head supported on a pillow. Because it can interfere with sleep, try not to move around too much so your muscles can start to relax.
And close your eyes…and begin this relaxation for falling asleep at dusk with some calm breathing. I will count for each breath in and out. We will start with short breaths, and get longer each time. As I count, try to breathe slowly so you are breathing in for the duration of the count. Because you may have enough air before the count finishes, pause for a moment if your lungs are full before I stop counting. Breathe out very slowly for the entire count, and again, pause if you have exhaled fully before the count finishes. The longest breath will be to the count of ten.
Breathing Techniques for Relaxation for Falling Asleep at Dusk
Let’s begin by breathing in, one, two. Now out, one, two, three.
And breathe in 1, 2, 3. Out 1, 2, 3, 4.
Inhale 1, 2, 3, 4. Exhale 1, 2, 3, 4, 5.
Breathe in 1, 2, 3, 4, 5. Breathe out 1, 2, 3, 4, 5, 6.
And in 1, 2, 3, 4, 5, 6. Out 1, 2, 3, 4, 5, 6, 7.
Breathe in 1, 2, 3, 4, 5, 6, 7. And out 1, 2, 3, 4, 5, 6, 7, 8.
Inhale 1, 2, 3, 4, 5, 6, 7, good. Exhale 1, 2, 3, 4, 5, 6, 7, 8, 9.
Inhale 1, 2, 3, 4, 5, 6, 7, 8, 9. Exhale 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Good. Keep breathing slowly…just like this. (Pause for one breath)
Inhale 1, 2, 3, 4, 5, 6, 7, 8, 9. Exhale 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
And inhale 1, 2, 3, 4, 5, 6, 7, 8, 9. Exhale 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
And inhale… (pause) exhale… (pause).
Good…keep breathing slowly like this. Nice, slow breaths.
Continue to take slow breaths. Imagine the evening sky…with the sun getting lower toward the horizon…everything is slowly getting darker.
As you continue this relaxation for falling asleep at dusk, the world is slowing down…winding down…getting ready for sleep.
(Pause 1 minute)
Continue this Relaxation Exercise!
The relaxation for falling asleep at dusk exercise continues on in this audio recording at the Relaxation Audio with Candi podcast, or in the video below.
Looking for more relaxation audio to help you sleep, or just for general relaxation? A new relaxation audio episode is released each week, and you can see my podcast feed here.