Restful Night's Breath

About this practice

Use this meditation before bed to ease into a peaceful sleep 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. 0:01Take a deep breath in, slowly.
3. 0:03Exhale, releasing any tension.
4. 0:06Now, let your breath be natural.
5. 0:10Feel your chest rise and fall with each breath.
6. 0:15Imagine a warm, soothing blanket wrapping around you.
7. 0:21With each breath, you're sinking deeper into relaxation.
8. 0:28Focus on the rhythm of your breath.
9. 0:36If your mind wanders, gently bring it back to your breath.
10. 0:45Picture a calm, quiet room you feel safe in.
11. 0:55Feel the weight of the bed beneath you.
12. 1:06Your body is supported, your mind is at ease.
13. 1:18Listen to the gentle hum of the world outside.
14. 1:31Imagine a dog sighing softly beside you.
15. 1:45With each sigh, you feel more relaxed.
16. 2:00Focus on the warmth of your bed.
17. 2:16Feel the coolness of the sheets against your skin.
18. 2:33Your body is heavy, ready to rest.
19. 2:51Imagine a kettle whistling softly in the distance.
20. 3:10The sound of water boiling is a lullaby for your mind.
21. 3:30With each breath, you're becoming more relaxed.
22. 3:51Feel the weight of the bed beneath you.
23. 4:13Your body is supported, your mind is at ease.
24. 4:36Let go of any worries or thoughts.
25. 5:00Focus on the sensation of your breath.
26. 5:25With each exhale, you're letting go of stress.
27. 5:51With each inhale, you're filling your body with calmness.
28. 6:18Imagine a gentle rain falling on a window.
29. 6:46The sound of rain is a natural lullaby.
30. 7:15Feel the coolness of the rain on your skin, if you like.
31. 7:45Your body is heavy, ready to rest.
32. 8:16Your mind is at peace.
33. 8:48Let yourself drift into sleep.
34. 9:21You're safe, you're at rest.
35. 9:55Inhale deeply, and exhale slowly.
36. 10:30With each breath, you're becoming more relaxed.
37. 11:06Feel the weight of the bed beneath you.
38. 11:43Your body is supported, your mind is at ease.
39. 12:21Let go of any remaining tension.
40. 13:00Focus on the sensation of your breath.
41. 13:40With each exhale, you're letting go of stress.
42. 14:21With each inhale, you're filling your body with calmness.
43. 15:03Imagine a gentle breeze through the leaves.
44. 15:46The rustle of leaves is a soothing sound.
45. 16:30Your body is heavy, ready to rest.
46. 17:15Your mind is at peace.
47. 18:01Let yourself drift into sleep.
48. 18:48You're safe, you're at rest.
49. 19:36Inhale deeply, and exhale slowly.
50. 20:25With each breath, you're becoming more relaxed.
51. 21:15Feel the weight of the bed beneath you.
52. 22:06Your body is supported, your mind is at ease.

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