4/7/8 Deep Sleep Breath Work & Meditation
by Ryan Bean
Deep sleep is possible when you first calm the nervous system and move into a parasympathetic state using a 4/7/8 breathwork. After completing a short session, you will be carried away into dreams by the sound of singing bowls tuned to 432hz, crickets, and ambient binaural sound waves. Allow the gentle whispers of this song and meditation to carry you away into universal harmony, peace, and blissful sleep.
Transcript
Hello and welcome to your evening meditation or your sleep meditation.
This is a time for you to arraia,
To leka,
To relax and to find that deep sleep that you're searching for.
As we arrive in a chair,
The mind is still very much aware and awake,
Spinning,
Offering stories and areas of thoughts.
The way to separate from the voice that's inside of you is to simply let go.
Let go of the story.
Let go of the need to finish the story.
And know that on the other side of your rest,
The story will reappear.
You can move into the to-do list,
The tasks after the long night evening rest.
As you arrive,
Find yourself comfortable,
Wrapped up in your favorite blanket nestled with your favorite pillow.
Know that you can let go.
Know that you are able to release your body that knows exactly how to sleep.
It's a matter of us tapping in,
Turning off the switch,
And letting the body rest.
If you have any thoughts,
Feelings,
Things that are consuming your thought process right now,
Just write them down.
Put them on a piece of paper,
A notebook near your bed.
Know that that will be there waiting for you in the mornings.
That way you don't have to process it right now.
As we move in and begin our meditation,
I want to start by calming the nervous system using one of my favorite techniques.
You can use this as many times as you like.
Or if you wake up tonight slumber,
Start over with this breath-work technique.
First,
Let's begin to identify the space two fingers length right below your belly button.
And if you were to go two fingers deep from there,
There's a space.
I want you to begin to breathe in through your nose,
Inflating that space right below the belly button,
Letting the ribs expand,
The heart lift,
The shoulders roll back.
And as you release the breath,
Keep blowing out through a strong breath.
With your next breath in,
Breathe in through your nose,
Inflate that space below the belly button,
Around the ribs,
Above the heart,
Behind the shoulders,
And all the way to your head.
Slowly release.
Keep blowing out through a strong breath.
Doing a few more rounds just like this,
All on your own,
Just breathing in that thing that you know how to do.
Letting these parts move and just change.
And as you release,
Just releasing the day,
Releasing any stressors or anxiety,
That feeling of not enough,
Just releasing it.
As you breathe in,
Breathing in this feeling of,
I'm doing okay,
I'm alright,
I'm loved.
As you release,
Releasing the scarcity,
Places that are uneasy,
The feelings.
Better to be here sometimes a week,
Releasing them by your bedside.
And I want to begin to have a very methodical counting of our breath.
I'm going to do the counting,
But I'd like for you to follow along,
Holding the breath.
We're going to do something called four,
Seven,
Eight,
Breath.
In doing so,
We breathe in for four counts.
We release for seven counts.
And hold for eight counts.
Using the same technique of inflating the belly,
The ribs,
The heart,
The head.
To exhale all the air.
Breathing in through your nose.
Four,
Three,
Two,
One.
Release.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In through the nose for four.
Release for seven.
Holding for eight.
In through the nose for four.
Inflate the belly,
The heart,
The head.
Now release from top to bottom for seven.
Holding at the bottom of your exhale,
Breathe.
Breathing in for four,
Expanding,
Opening,
Lifting,
Inviting oxygen.
And as you exhale,
Releasing stressors,
Worries,
Anxieties.
Holding at the bottom,
Honoring the body,
Honoring the soul,
Honoring the mind.
Breathe in for four.
Release for seven.
Holding for eight.
Try to keep following this rhythm.
Four,
Seven,
Eight.
Keep following this rhythm,
Letting the body become more and more relaxed.
Maybe on each inhale,
Focusing on squeezing one part of your body,
Squeezing two fingers.
And then slowly releasing the post,
As though you are physically enacting.
Releasing attachments in the mind.
Continuing to follow the rhythm,
Four,
Seven,
Eight.
Letting the body relax.
And the mind relax.
Keeping attention on just maybe that spot,
Focused on releasing.
If the body feels comfortable,
Safe,
Maybe you begin to bring your awareness to the space between your eyebrows.
As you draw your awareness to the space,
You may see color,
Or light,
Or the stories that may still come,
Telling you of your to-do list.
Telling you of the things you could do tomorrow,
The things you didn't accomplish today.
Just to take a nice breath into the note.
Four,
Three,
Two,
One.
Release for seven.
Hold it at the bottom.
And continue breathing into the note.
Continue releasing for seven,
Holding free.
Moving into your nightly routine of calming the nervous system,
Allowing through this very simple breath,
To make the eyes become less dilated,
The heart rate slower.
The body relaxes.
You are safe here.
You do not need to control the environment or worry about what happens tomorrow.
Tomorrow will surely come,
Just as your rest tonight will surely come.
Letting the body release its woes.
Letting the mind continue to whirlwind,
But you not paying attention and moving into a state of pure bliss,
Pure relaxation,
Deep,
Deep sleep.
Your body knows how to do this.
We must calm the whirlwind of your mind,
Allowing the body to rest.
I want you to begin to visualize into a beautiful mind the whirlwind of thoughts,
As though it were a hurricane.
Swirl them around you.
See,
You can step into the center of this world,
The eye of the storm,
Where all is peaceful,
All is quiet,
All at ease.
Maybe slowly beginning to slow the whirlwind,
Breathing into the nose,
And releasing slower than you inhale,
Holding at the bottom to feel it.
Moving into restful sleep,
Beautiful,
Lucid dreams.
Letting your mind release its attachment on the bottom.
I am safe.
I am comfortable.
I can rest.
I am safe.
I am comfortable.
I can let the body rest.
Relaxing the eyes of the space right behind you.
Releasing the need to hold the shoulders,
Or even relaxing the face so that palms are open to receive.
Letting the smile cross right behind the space where your heart lives.
That smile carries through the torso,
Maybe down to behind the belly.
Continuing to follow a 4-7 apron.
Intail the mind.
Let's go on the attachment to the bottom.
Where you can,
Drift into beautiful dreams.
Your mind knows how to let rest.
Your body knows what it feels like to rest.
Moving to alignment to receive your blissful sleep.
I am safe.
I am comfortable.
My mind knows what it feels like to have deep sleep.
My mind is aware of dreams that are awake.
Let the sounds that are around you become part of your routine to go to sleep.
The white noise,
The fan,
Even outside becomes a part of your blissful sleep routine.
4-7-8 The belly rises.
The heart rises.
The mind calms.
The heart calms.
4-7-8 The belly rises.
Ribs expand.
Heart bliss.
Head bliss.
Body calms.
Mind calms.
Moving into restful,
Blissful sleep.
Every time your mind begins to remind you of your duties,
Move back in.
4-7-8 Moving into even just four rounds of this calm nervous system.
Slow the heart rate.
Move back into your blissful sleeping state.
You can rest the body.
You can rest the body.
As your sleep mall momentum will subside,
Tomorrow you have the opportunity to awaken new momentum.
New aspirations.
New intentions.
While you rest,
Sleep.
The stagnant energy of today can wash away while the new momentum of tomorrow rolls in.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 Letting the eyes rest,
They hear the snakes in the back of your throat.
All roam in the place they know.
Where your dreams live and your astral body can roam around you.
While your physical body of juveniles restores and is in blissful dream.
4-7-8 Rest.
Loving awareness.
Drifting into blissful sleep.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4-7-8 A whirlwind in the mind is slowing.
You as the observer from the eye feel nothing but calm,
Peace,
And ease.
4.6 (55)
Recent Reviews
Lisa
January 5, 2025
Such a wonderful Deep Sleep Breathwork & meditation I slept so well this is excellent Thankyou Ryan 🙏💕✨
Claude🐘
January 4, 2025
Thank you I did it for the second time before going to sleep and it worked . Thank you💜🙏💜✨✨✨✨✨
Åsa
December 2, 2021
Amazing! Thank you! 🌸⭐️🌸