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

Feeling Safe

In this meditation, we'll practice developing an internal safe space so that our nervous system can let down its guard and we can relax more deeply.

In this session, we're going to practice feeling completely safe so that our mind and body is no longer on high alert and can let go into deep sleep. So when you're ready, you can allow your eyes to close, if you haven't already. And we'll start by tuning into the sound of the bell as a way to calm our attention. We'll take a deep breath in through the nose. Breathing in.

And slowly out through the mouth. Inviting the jaw to relax and be at ease. As well as any other muscles that may be tense in the face. Letting the shoulders soften. And the belly.

And as you take a deep breath into your body, letting that breath relax any other area that may be holding tension. Eventually allowing your breath to settle back into its natural rhythm. And just settling your attention with the breathing. When the mind wanders, you just gently bring it back to the breath as a home base, and also as a place of safety. Throughout much of the day, the brain and the body are on high alert.

A lot of stimulation, a lot of things to do. But right now, we get to remind the mind and the body that there's no place else we need to be. There's nothing we need to do. And we're safe and calm. Nobody needs anything from us.

And there's no threats in this moment that we have to contend with. So see if you can feel the goodness and the safety of being supported by the surface beneath you. Maybe feeling the warmth of your covers. As if being enveloped by someone who cares deeply about you. Feeling that tender care that's offered to you in this moment, and that you're also offering to yourself.

Creating a sense of safety for yourself. You worked hard today. You did a lot. But now it's time to rest. There's nothing you need to worry about.

Nothing you need to fix. Nothing you need to defend yourself from. It's okay to let go. You're safe. And as you breathe in, see if you can breathe in that safety, that feeling of goodness and comfort and care.

And exhaling, letting the body get heavier, more relaxed and more calm. Surrendering deeper into the night. Giving yourself full permission to let go. Have a great sleep. Take care.

Meditation

4.6

Feeling Safe

In this meditation, we'll practice developing an internal safe space so that our nervous system can let down its guard and we can relax more deeply.

Duration

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

In this session, we're going to practice feeling completely safe so that our mind and body is no longer on high alert and can let go into deep sleep. So when you're ready, you can allow your eyes to close, if you haven't already. And we'll start by tuning into the sound of the bell as a way to calm our attention. We'll take a deep breath in through the nose. Breathing in.

And slowly out through the mouth. Inviting the jaw to relax and be at ease. As well as any other muscles that may be tense in the face. Letting the shoulders soften. And the belly.

And as you take a deep breath into your body, letting that breath relax any other area that may be holding tension. Eventually allowing your breath to settle back into its natural rhythm. And just settling your attention with the breathing. When the mind wanders, you just gently bring it back to the breath as a home base, and also as a place of safety. Throughout much of the day, the brain and the body are on high alert.

A lot of stimulation, a lot of things to do. But right now, we get to remind the mind and the body that there's no place else we need to be. There's nothing we need to do. And we're safe and calm. Nobody needs anything from us.

And there's no threats in this moment that we have to contend with. So see if you can feel the goodness and the safety of being supported by the surface beneath you. Maybe feeling the warmth of your covers. As if being enveloped by someone who cares deeply about you. Feeling that tender care that's offered to you in this moment, and that you're also offering to yourself.

Creating a sense of safety for yourself. You worked hard today. You did a lot. But now it's time to rest. There's nothing you need to worry about.

Nothing you need to fix. Nothing you need to defend yourself from. It's okay to let go. You're safe. And as you breathe in, see if you can breathe in that safety, that feeling of goodness and comfort and care.

And exhaling, letting the body get heavier, more relaxed and more calm. Surrendering deeper into the night. Giving yourself full permission to let go. Have a great sleep. Take care.

Meditation

4.6

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

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

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

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

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?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.