Mindfulness.com
Meditation
See All Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

Already have an account?

Sign in

00:00

00:00

Deep Breathing

In this meditation, we'll practice breathing strategies that quickly settle our racing mind and tense body.

In today's session, we'll practice deep breathing as a way to settle the nervous system, relax our mind and ease our body. If you haven't already done so, you can find a comfortable posture lying down in your bed and let the eyes close. We'll start by tuning into the sound of the bell. Taking a deep breath. In through the nose.

And slowly out through the mouth. Inviting the jaw and all the muscles in the face to relax and be at ease. You don't need to wear a mask right now. It's okay for your face to soften. Invite the shoulders, the neck to be at ease.

And the hands and the belly. Relaxing into your cozy sleeping posture. Nowhere to go, nothing you need to fix, no problems you need to solve. Just giving yourself full permission to let go, to be at ease and to start to drift off. If you're still awake, we can take some deep breaths together.

So let's breathe in for four seconds. Breathing in, one, two, three, four. Now hold for four, three, two, one. And now exhale for one, two, three, four. This is called box breathing.

Very calming. Let's try again if it felt okay for you. Breathing in for four seconds, one, two, three, four. Holding for four, three, two, one. Exhaling for one, two, three, four.

Nice and easy. We'll do that again, and this time on the exhale really feel like an extra tension that you're holding onto. Just releasing into the surface beneath you. So breathing in for one, two, three, four. Holding for four, three, two, one.

Releasing, one, two, three, four. Taking one more deep breath as long as you can. Breathing in. Holding it at the top. Holding, holding, holding.

And then release. Letting the body know that it has permission to turn off, to shut down and to let go as you drift off into a long, deep night of sleep. Take care.

Meditation

4.4

Deep Breathing

In this meditation, we'll practice breathing strategies that quickly settle our racing mind and tense body.

Duration

Your default time is based on your progress and is changed automatically as you practice.

In today's session, we'll practice deep breathing as a way to settle the nervous system, relax our mind and ease our body. If you haven't already done so, you can find a comfortable posture lying down in your bed and let the eyes close. We'll start by tuning into the sound of the bell. Taking a deep breath. In through the nose.

And slowly out through the mouth. Inviting the jaw and all the muscles in the face to relax and be at ease. You don't need to wear a mask right now. It's okay for your face to soften. Invite the shoulders, the neck to be at ease.

And the hands and the belly. Relaxing into your cozy sleeping posture. Nowhere to go, nothing you need to fix, no problems you need to solve. Just giving yourself full permission to let go, to be at ease and to start to drift off. If you're still awake, we can take some deep breaths together.

So let's breathe in for four seconds. Breathing in, one, two, three, four. Now hold for four, three, two, one. And now exhale for one, two, three, four. This is called box breathing.

Very calming. Let's try again if it felt okay for you. Breathing in for four seconds, one, two, three, four. Holding for four, three, two, one. Exhaling for one, two, three, four.

Nice and easy. We'll do that again, and this time on the exhale really feel like an extra tension that you're holding onto. Just releasing into the surface beneath you. So breathing in for one, two, three, four. Holding for four, three, two, one.

Releasing, one, two, three, four. Taking one more deep breath as long as you can. Breathing in. Holding it at the top. Holding, holding, holding.

And then release. Letting the body know that it has permission to turn off, to shut down and to let go as you drift off into a long, deep night of sleep. Take care.

Meditation

4.4

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Similar to this

Letting Go Into SleepMeditation by Melli O'Brien
Melli O'Brien

Letting Go Into Sleep

Meditation · 25 mins4.5

Similar to this

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Added to your cart!

Checkout

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?