deep breaths, calm mind — guided meditation (6 min)

About this practice

use this meditation to find your center before bed A guided session of about 6 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

0:00sit comfortably, close your eyes.
0:01take a deep breath in through your nose.
0:04hold it for a moment.
0:07now, exhale slowly through your mouth.
0:10inhale again, feeling the air fill your lungs.
0:13hold, and then exhale.
0:16inhale, and this time, let your shoulders drop about an inch.
0:19exhale, and feel your chest relax.
0:22inhale, and notice the warmth in your chest.
0:25hold, and then exhale, releasing any tension.
0:28inhale, and imagine a gentle wave of calm flowing through you.
0:31exhale, and let go of any thoughts that come to mind.
0:34inhale, and focus on the rhythm of your breath.
0:37hold, and then exhale, feeling lighter.
0:40inhale, and notice the air on your skin.
0:43exhale, and let your body sink into the chair.
0:46inhale, and feel the ground supporting you.
0:49hold, and then exhale, releasing any remaining tension.
0:52inhale, and let your mind follow your breath.
0:55exhale, and let go of any worries or stress.
0:58inhale, and feel the peace of the moment.
1:01hold, and then exhale, feeling grounded.
1:04inhale, and let your breath be your anchor.
1:07exhale, and let your body relax completely.
1:10inhale, and feel the calmness deepen.
1:13hold, and then exhale, letting go of the day.
1:16inhale, and let your breath guide you to sleep.
1:19exhale, and drift into a peaceful night.

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