restful night's breath

About this practice

use this before bed to ease into sleep A guided session of about 5 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.
2. 0:10Close your eyes gently.
3. 0:20Take a deep breath in through your nose.
4. 0:30Exhale slowly through your mouth.
5. 0:40Repeat, breathing in deeply, out slowly.
6. 0:50Feel your chest expand, then soften as you breathe out.
7. 1:00With each breath, let go of any tension in your body.
8. 1:10Focus on the rhythm of your breath.
9. 1:20Imagine a warm, soothing light at the base of your spine.
10. 1:30Follow this light as it travels up your back.
11. 1:40Allow it to warm and relax your shoulders.
12. 1:50Feel the light spread through your neck and head.
13. 2:00With each breath, the light becomes brighter.
14. 2:10Imagine it filling your entire body with warmth and calm.
15. 2:20Notice the gentle sound of your breath.
16. 2:30If your mind wanders, gently bring your focus back to your breath.
17. 2:40As you continue to breathe deeply, let your body relax further.
18. 2:50Imagine a dog sighing softly in the next room.
19. 3:00Feel the peace of its slow breaths.
20. 3:10Inhale peace, exhale any remaining stress.
21. 3:20With each breath, you become more relaxed.
22. 3:30You are ready to drift off to sleep.
23. 3:40Close your eyes and let yourself fall into rest.

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