Gentle Breathing Into Sleep – 10 Minutes

This 10-minute sleep meditation uses simple, soothing breath awareness to calm the nervous system and prepare the body for rest. Designed for cancer survivors, it offers a steady rhythm of breathing to ease anxiety and quiet the mind. With each inhale and extended exhale, you’ll be guided into a state of softness and safety. Perfect for nights when your thoughts feel active and you need a gentle anchor.

Music: Oleksandr Chukhlib, Meditation - Main Track
Photo: Colton Sturgeon

Transcript

Welcome to your 10 minute gentle breathing into sleep. As you settle in, Allow your body to rest, Feeling the surface beneath you, And letting your body fully melt and release. There is nothing to do right now, Nothing to fix, Nothing to figure out. Just rest. Taking a slow breath in through your nose and a gentle breath out through your mouth. Inhale and exhale, Letting the day begin to soften. Inhale and exhale, Letting the day release. Connecting with your natural breathing rhythm, Just noticing and observing your breath, Air entering and leaving, Nothing to change. If it feels comfortable, Begin to slightly lengthen your exhale, Breathing in and breathing out just a little longer. If your mind is busy, That's okay. Simply return to the breath. You might silently say to yourself, Breathing in, I am here, Breathing out, I soften. If thoughts arise about your health, Tomorrow, Or anything else, Just gently acknowledging those thoughts and return to the breath. Imagine each exhale releasing just a little tension. Breathing in, Breathing out, Softening. Your body knows how to rest. Even if sleep has been difficult, The body knows how to rest and to sleep. Letting the breath be your anchor, Nothing else is needed. Allowing your attention to soften, The breath becoming quieter, Effort is fading. Drifting now towards rest, Towards a deep, Deep slumber.