Deep Sleep Meditation: Relax With 4-7-8 Breathing

In this meditation, you will be guided through a simple body scan as well as the 4-7-8 breathing technique, a simple yet powerful practice to calm your mind and body. This method involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds.

By focusing on your breath and following this rhythm, you will naturally reduce stress and prepare yourself for a restful night's sleep. Allow yourself to fully relax and let go of any tension as you drift into a peaceful slumber.

Music from Uppbeat

Transcript

Start to find a comfortable position,

Lying down,

Closing your eyes,

Making any necessary movements so that you can find a place of stillness,

A place of silence,

A place of relaxation,

Starting to tune into the rhythm of your own breath,

Breathing in,

Breathing out,

Slowing down the cadence,

With minimal effort,

Maximal ease,

Each inhale leads to each exhale,

Each exhale leads to each inhale,

And then starting to gather all of your attention from the breath all the way up,

Allowing this awareness to relax the scalp,

Heavying the back of the head into the pillow,

Softening the muscles of the face,

The clenching of the jaw,

As the muscles in the neck start to relax,

Softening the shoulders now,

Relaxing the hands,

And the breath is still moving,

And with so much ease,

Allowing the belly to be nice and soft,

As you feel the back of your body,

Heavy down,

Down,

The hips heavy,

Unclenching of the quads and the hamstrings,

Softening of the knees and the space behind the knees,

Relaxing the calves,

The shins,

Softening the ankles and the feet,

The entire body is supported,

The entire body is held,

As you bring your attention slowly back to the breath,

And on your next exhale,

You pop,

Inhaling through the nose,

One,

Two,

Three,

Four,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One,

Breathing in naturally,

Breathing out naturally,

On your next exhale,

Pause at the bottom,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhaling,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One,

Normal,

Relaxed breath out,

On your next exhale,

Pausing at the bottom,

Inhaling,

One,

Two,

Three,

Four,

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhaling,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One,

Normal breath in,

Sinking deeper into relaxation.