Deep Breath Release

About this practice

Use this when you need a moment of calm before bed A guided session of about 8 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

1. 0:00Close your eyes gently.
2. 0:01Let your hands rest on your lap.
3. 0:03Take a moment to notice your feet on the bed.
4. 0:06Inhale through your nose, slowly, filling your lungs.
5. 0:10Exhale through your mouth, releasing any tension.
6. 0:15Inhale, imagining the breath as a warm stream of light.
7. 0:21Exhale, imagining the breath as a cool breeze.
8. 0:28Inhale, feeling the air move through your nostrils.
9. 0:36Exhale, noticing the gentle rise and fall of your chest.
10. 0:45Inhale, as if you're drawing in peace.
11. 0:55Exhale, as if you're releasing any worry.
12. 1:06Inhale, deep and slow.
13. 1:18Exhale, soft and easy.
14. 1:31Inhale, filling your body with calm.
15. 1:45Exhale, letting go of the day's stress.
16. 2:00Inhale, as if you're wrapping yourself in a cozy blanket.
17. 2:16Exhale, as if you're being cradled by a gentle wave.
18. 2:33Inhale, noticing the warmth of your breath.
19. 2:51Exhale, feeling the coolness of the night air.
20. 3:10Inhale, as if you're being embraced by the comfort of your bed.
21. 3:30Exhale, as if you're being held by a soothing presence.
22. 3:51Inhale, feeling the weight of your eyelids.
23. 4:13Exhale, noticing the softness of your pillow.
24. 4:36Inhale, as if you're being carried to sleep.
25. 5:00Exhale, as if you're being cradled by dreams.
26. 5:25Inhale, deep and slow.
27. 5:51Exhale, soft and easy.
28. 6:18Inhale, filling your body with peace.
29. 6:46Exhale, letting go of any remaining tension.
30. 7:15Inhale, as if you're being embraced by the night.
31. 7:45Exhale, as if you're being cradled by the morning.
32. 8:16Inhale, feeling the warmth of the night.
33. 8:48Exhale, noticing the coolness of the morning.
34. 9:21Inhale, as if you're being carried to sleep.
35. 9:55Exhale, as if you're being cradled by dreams.
36. 10:30Inhale, deep and slow.
37. 11:06Exhale, soft and easy.
38. 11:43Inhale, filling your body with peace.
39. 12:21Exhale, letting go of any remaining tension.
40. 13:00Inhale, as if you're being embraced by the night.
41. 13:40Exhale, as if you're being cradled by the morning.
42. 14:21Inhale, feeling the warmth of the night.
43. 15:03Exhale, noticing the coolness of the morning.
44. 15:46Inhale, as if you're being carried to sleep.
45. 16:30Exhale, as if you're being cradled by dreams.
46. 17:15Inhale, deep and slow.
47. 18:01Exhale, soft and easy.
48. 18:48Inhale, filling your body with peace.
49. 19:36Exhale, letting go of any remaining tension.
50. 20:25Inhale, as if you're being embraced by the night.
51. 21:15Exhale, as if you're being cradled by the morning.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.