Recovering from the day – relaxation & breathing exercise

Let your body and mind recover from the day with relaxation and breathing exercises. This moment is yours.

What: a calming aromatherapeutic relaxation and breathing exercise
Duration: 10-15 minutes
How and when: in the evening in bed, on the couch or lying on the floor
Why: helps calm a restless mind and recover from the day, relaxes muscle tension in the body, makes it easier to fall asleep

Instructions

Use the Relax Eye Pillow to soothe tired eyes and the Relax Oil Blend to balance the mind with lavender and orange essential oils. This ritual is perfect for a peaceful sleep before bed.

Start by dimming the lights and slipping into comfortable clothes. Add a few drops of Relax Oil Blend to a scented lamp or diffuser and lie on your back. You can cover yourself if you want. If your legs feel tired, lift them up against the wall. If your thoughts wander during the ritual, return your attention to the sensation of your own breath.

Preparation

Start the relaxation ritual by closing your eyes and placing an eye pillow over your eyelids.

Place your hands at your sides and turn your palms up.

Take a deep breath in through your nose and exhale through your mouth. Repeat three times.

Continue taking calm, deep breaths in and out through your nose. Take a moment to feel how you feel.

Breathing transport

Continue to breathe in and out slowly through your nose. Let your body soften and your face relax. Let your mouth open slightly, allowing your jaw to relax as well.

Feel the soothing scent of essential oils with every breath.

Place your right hand on your lower abdomen and left rib cage. Feel the swaying movement of your breath beneath your hands.

Begin to visualize bringing your breath to your lower abdomen, under your right hand.

With each inhalation, the lower abdomen is allowed to bulge gently outward, and the exhalation empties the lungs without pressure.

Let deep, calm breathing move the entire abdominal and lung area in a relaxed manner.

Give your entire body permission to be completely relaxed and heavy from the soles of your feet to the top of your head. You can use your imagination to feel yourself melting into your sleeping surface.

Give your mind permission not to think or decide anything right now.

Visualize your breath descending deeper and deeper into your lower abdomen and spine. Feel how the breath fills your body from the inside, gently creating more space.

Anchoring

Once you have found a breathing rhythm that suits you and your body begins to feel relaxed, place your hands on your sides with your palms facing up.

Continue breathing calmly, anchoring yourself in the swing of your breath.

Continue this for at least 10 calm inhales and exhales, or until you start to feel sleepy.

Ending

When you feel your body and mind relaxed, take a long, deep breath in through your nose. Gently fill your lungs to the brim, hold your breath for a few seconds without pressure, and exhale slowly through your mouth. Repeat three times.

Finally, bring both hands in front of your chest and place your palms lightly together. Rub your hands together as you inhale, feel the warmth that builds, and as you exhale, lower your hands to rest on top of each other on your chest.

Continue breathing calmly for a while and feel how you feel.

Thank yourself for this moment of recovery and fall into a restful sleep.