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How to Meditate: Meditation 101 for Beginners

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Breathe Into Tension

In this meditation, we'll practice a deep breathing exercise that will help release tension in the body and prepare us for sleep.

As you prepare for this sleep meditation, just really making sure that you're in a comfortable sleeping posture so that you can drift off to sleep during the meditation or perhaps shortly after it ends. And as you really get cozy in your bed or under the covers, and you can allow your eyes to close. And let's take one deep breath together now. So in through the nose. And slowly out through the mouth.

And just letting your body relax and let go with the exhale. So you've done your work for today. So see if you can really give yourself permission to trust that the day unfolded, however it needed to unfold, and that tomorrow will be a new day, but for right now, you're here. So there's no place else that you need to be, there's no more problems you need to solve. Just giving yourself permission to just surrender into sleep.

And feeling the flow of your breathing. How the body is being gently rocked and cradled by that gentle rhythm of the breath. And with every exhale, releasing a little bit more tension in the body. Just letting the body relax into a state of calm, ease, and rest. And just feeling the goodness and the coziness of just being with yourself right now in stillness, a sense of not needing to do anything else for the day and maybe feeling the warmth or the coolness of the covers on your skin.

And perhaps even connecting to the sense of safety that your sleep space provides. Your bed, your room, the covers, your pillow, and the stillness and quiet. You're safe now. So your mind and your body can relax. And with each exhale, releasing a little more deeply.

Just letting go of worries and problems. Drifting off into a place of ease and peace. And to help calm our bodies even more, we're. Kind of practice some full, deep body breathing and with each and every exhale, we'll really practice feeling the body letting go. Specifically feeling like the breath is moving into all those areas of the body that are still holding some tension that are still maybe caught in the momentum of the day.

So we breathe into them. We give them some comfort, some love and some kindness. And we invite those areas to be at ease. Letting them know that there's nothing else they need to do today. That it's okay to let go.

That we're safe now. So just beginning by taking one really deep, slow breath. In through the nose, filling up the lungs, the whole body. And then on the exhale through the nose or the mouth, releasing any lingering tensi. And you can just continue now to take a few breaths like that, full body breaths.

Expanding. And then releasing. So there's nowhere else you need to be. Just feeling this one breath. Letting it soothe your nervous system.

Let it envelope you with goodness and love. And with each exhale, let it take you deeper into surrender. Just feeling every part of the body relax with each exhale. The head. The face.

The shoulders and the chest. The hands and arms. The belly. And a whole lower body. And just continuing to take these deep, full body breaths.

And if the mind wanders off into thoughts, you just smile at those thoughts with a soft awareness. Just letting them exist in the spacious sky of your mind. They're just thoughts, little mental flickers. So just watch them from this dreamy space. Your whole body can be relaxed even while the mind is thinking.

So when you find yourself caught up in these thoughts, just bringing that attention back to this breath and back to this moment. Each exhale, drawing you more deeply into a state of relaxation, into a state of ease, into a state of total letting go. And as you continue to tune into your body, into your breathing, you may notice that there are areas of the body that still feel a little tense or agitated. So just take a moment to feel why those areas might be still tense or agitated, the parts of you that haven't fully let go. And we're just going to practice breathing specifically into those areas.

So as the breath comes into the body, just feeling it moving into those areas, enveloping them in a warm blanket or with a soft touch. And just whispering to them mentally, It's okay. It's okay to let go. And with each exhale, inviting that tension just to soften, even if it's just a little bit, just as much as it's willing. So we're meeting attention with kindness, love and a soft awareness.

We're not forcing it and there's no judgment here. So just breathing kindness and goodness into all these areas of tension. And with each exhale, inviting them to soften just a little more, if they're willing. And just taking a moment to feel the goodness that comes with taking care of yourself in this way, of holding yourself with kindness and compassion. Life often comes with so many struggles, things we need to think about and worry about throughout the day.

But right now you're here. And this is your chance to rejuvenate. So just telling all of those parts of the body, all of those parts where there might be any remaining tension that it's okay to let go. And reminding yourself that you're doing great and tomorrow will be another day, another opportunity to start fresh. And just continuing to breathe into those areas of tension if they're there.

And if there's no particular part of the body that's calling your attention, no particular parts where there's tension, it's okay to just let the breath come back to its own natural rhythm and just feeling the flow of your breath and feeling the heaviness of the body just sinking and settling into this surface beneath you. Just feeling the coziness of your sleep space and the goodness of having this time to yourself. And giving yourself permission, if you care to, to just begin drifting off into another world, into sleep and dreams. Allowing a sense of total release and letting go. And if any thoughts move through the mind, just giving them a kind of a loving in a smile and just returning your focus back into your body.

Feeling a sense of ease and relaxation that comes with every exhale. And following that exhale over and over again until eventually you drift off to sleep. And as we come to the end of our sleep meditation, just knowing that you can come back to this at any point you need to. You can listen to it as many times as you'd like. And you can always just rest in your own stillness and silence now, letting each breath relax you more and more deeply.

And great job. And I wish you a pleasant evening and a deep sleep. Thank you for your practice and take care.

Meditation

4

Breathe Into Tension

In this meditation, we'll practice a deep breathing exercise that will help release tension in the body and prepare us for sleep.

Duration

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

As you prepare for this sleep meditation, just really making sure that you're in a comfortable sleeping posture so that you can drift off to sleep during the meditation or perhaps shortly after it ends. And as you really get cozy in your bed or under the covers, and you can allow your eyes to close. And let's take one deep breath together now. So in through the nose. And slowly out through the mouth.

And just letting your body relax and let go with the exhale. So you've done your work for today. So see if you can really give yourself permission to trust that the day unfolded, however it needed to unfold, and that tomorrow will be a new day, but for right now, you're here. So there's no place else that you need to be, there's no more problems you need to solve. Just giving yourself permission to just surrender into sleep.

And feeling the flow of your breathing. How the body is being gently rocked and cradled by that gentle rhythm of the breath. And with every exhale, releasing a little bit more tension in the body. Just letting the body relax into a state of calm, ease, and rest. And just feeling the goodness and the coziness of just being with yourself right now in stillness, a sense of not needing to do anything else for the day and maybe feeling the warmth or the coolness of the covers on your skin.

And perhaps even connecting to the sense of safety that your sleep space provides. Your bed, your room, the covers, your pillow, and the stillness and quiet. You're safe now. So your mind and your body can relax. And with each exhale, releasing a little more deeply.

Just letting go of worries and problems. Drifting off into a place of ease and peace. And to help calm our bodies even more, we're. Kind of practice some full, deep body breathing and with each and every exhale, we'll really practice feeling the body letting go. Specifically feeling like the breath is moving into all those areas of the body that are still holding some tension that are still maybe caught in the momentum of the day.

So we breathe into them. We give them some comfort, some love and some kindness. And we invite those areas to be at ease. Letting them know that there's nothing else they need to do today. That it's okay to let go.

That we're safe now. So just beginning by taking one really deep, slow breath. In through the nose, filling up the lungs, the whole body. And then on the exhale through the nose or the mouth, releasing any lingering tensi. And you can just continue now to take a few breaths like that, full body breaths.

Expanding. And then releasing. So there's nowhere else you need to be. Just feeling this one breath. Letting it soothe your nervous system.

Let it envelope you with goodness and love. And with each exhale, let it take you deeper into surrender. Just feeling every part of the body relax with each exhale. The head. The face.

The shoulders and the chest. The hands and arms. The belly. And a whole lower body. And just continuing to take these deep, full body breaths.

And if the mind wanders off into thoughts, you just smile at those thoughts with a soft awareness. Just letting them exist in the spacious sky of your mind. They're just thoughts, little mental flickers. So just watch them from this dreamy space. Your whole body can be relaxed even while the mind is thinking.

So when you find yourself caught up in these thoughts, just bringing that attention back to this breath and back to this moment. Each exhale, drawing you more deeply into a state of relaxation, into a state of ease, into a state of total letting go. And as you continue to tune into your body, into your breathing, you may notice that there are areas of the body that still feel a little tense or agitated. So just take a moment to feel why those areas might be still tense or agitated, the parts of you that haven't fully let go. And we're just going to practice breathing specifically into those areas.

So as the breath comes into the body, just feeling it moving into those areas, enveloping them in a warm blanket or with a soft touch. And just whispering to them mentally, It's okay. It's okay to let go. And with each exhale, inviting that tension just to soften, even if it's just a little bit, just as much as it's willing. So we're meeting attention with kindness, love and a soft awareness.

We're not forcing it and there's no judgment here. So just breathing kindness and goodness into all these areas of tension. And with each exhale, inviting them to soften just a little more, if they're willing. And just taking a moment to feel the goodness that comes with taking care of yourself in this way, of holding yourself with kindness and compassion. Life often comes with so many struggles, things we need to think about and worry about throughout the day.

But right now you're here. And this is your chance to rejuvenate. So just telling all of those parts of the body, all of those parts where there might be any remaining tension that it's okay to let go. And reminding yourself that you're doing great and tomorrow will be another day, another opportunity to start fresh. And just continuing to breathe into those areas of tension if they're there.

And if there's no particular part of the body that's calling your attention, no particular parts where there's tension, it's okay to just let the breath come back to its own natural rhythm and just feeling the flow of your breath and feeling the heaviness of the body just sinking and settling into this surface beneath you. Just feeling the coziness of your sleep space and the goodness of having this time to yourself. And giving yourself permission, if you care to, to just begin drifting off into another world, into sleep and dreams. Allowing a sense of total release and letting go. And if any thoughts move through the mind, just giving them a kind of a loving in a smile and just returning your focus back into your body.

Feeling a sense of ease and relaxation that comes with every exhale. And following that exhale over and over again until eventually you drift off to sleep. And as we come to the end of our sleep meditation, just knowing that you can come back to this at any point you need to. You can listen to it as many times as you'd like. And you can always just rest in your own stillness and silence now, letting each breath relax you more and more deeply.

And great job. And I wish you a pleasant evening and a deep sleep. Thank you for your practice and take care.

Meditation

4

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