restful breaths for sleep apnea

About this practice

use this meditation before bed to ease your breathing A guided session of about 15 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

1. 0:00Find a comfortable position. Sit or lie down. Close your eyes.
2. 0:10Take a deep breath in through your nose. Hold it for a count of four.
3. 0:30Exhale slowly through your mouth. Notice the air leaving your body.
4. 1:00Repeat this cycle, focusing on your breath.
5. 1:40As you breathe in, think of the air as a gentle wave washing over you.
6. 2:30As you breathe out, let go of any thoughts or worries.
7. 3:30With each breath, your body becomes more relaxed.
8. 4:40Feel your shoulders drop about an inch lower with each exhale.
9. 6:00Imagine a quiet room, perhaps a cozy bedroom, where you feel safe.
10. 7:30Picture a dog sleeping peacefully beside you, sighing softly.
11. 9:10Listen to the gentle sound of rain on a window, a soothing rhythm.
12. 11:00Focus on the warmth of your bed, the comfort of your sheets.
13. 13:00With each breath, you are closer to rest.
14. 15:10If you feel a yawn coming on, let it happen. It's your body's way of saying it's time to sleep.
15. 17:30Keep breathing deeply, slowly, easily.
16. 20:00When you're ready, gently open your eyes.
17. 22:40 Wiggle your fingers and toes. Feel the weight of your body on the bed.
18. 25:30Take one more deep breath in. Hold it for a count of four.
19. 28:30Exhale slowly, and drift into a peaceful night's sleep.

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