Breath Awareness - Countdown To Calm

This 3 minute meditation uses a countdown technique to guide you into a deeper state of relaxation by counting from 10 to 1, progressively relaxing more with each number. It is a simple yet effective practice to help calm your mind, which can also be used before sleep

Transcript

Taking some time to make yourself comfortable sitting down,

Feet on the floor,

Hands on your lap,

Taking a gentle deeper breath and closing the eyes,

Allowing the eyes to rest and relax as you connect with your breath.

In a moment you'll hear me count down slowly from 10 to 1,

And with each slow descending number between 10 and 1,

Imagine and allow yourself to drift one tenth deeper,

Relaxing and releasing 10% on each descending number.

So ready,

10,

9,

Deeper and deeper,

8,

7,

Drifting down,

6,

Deeper and deeper still,

5,

4,

3,

Still deeper,

2,

And 1.

All the way down,

Deep,

Down,

Relaxed.

Notice how deeply relaxed you've become in a short period of time.

This countdown technique connects the breath with a task of the mind,

Counting down from 10 to 1.

If you choose to,

You can practice this technique last thing at night in bed,

Counting each descending number as you breathe out.

This wonderful simple technique is hugely advantageous for taking you deeper into relaxation or deeper into sleep.

In bringing this technique back with you,

You can take a gentle stretch,

A slightly deeper in and out breath,

And open your eyes,

Returning to the moment.

Reviews

That was wonderfully relaxing and grounding in a very short period of time. Again, as ever Andrew, you have helped me. Thank you 🙏

Short and sweet! I have listened to quite a lot of your meditations and your voice is very soothing. Just listening to it already makes me feel more relaxed!

In particular I appreciated the importance of using the countdown technique. Thank you for offering this.

So effective, and a wonderful way to start a longer meditation session. Thank you

Thank you so much for all of these breathing meditations, Andrew!
I love doing them with you!
You always make feel so calm, but I think you know that. Hehe.
🙏🏻❤️😇✨️