4-7-8 Guided Breathing Sleep Meditation (with Music)

Begin by finding a comfortable position in your bed. Close your eyes and take a deep breath in through your nose, and then exhale through your mouth, letting go of any tension or stress. Repeat this deep breath a few times, allowing your body to relax with each exhale.

 

 Now, bring your attention to your breath. Take a slow, deep breath in through your nose, and then exhale slowly through your mouth. On each exhale, release any tension or stress you may be holding in your body. Let your breath become slow and steady, and allow your mind to focus solely on your breath.

 

 As you continue to focus on your breath, begin to practice the 4-7-8 breathing technique. Inhale for 4 counts, hold your breath for 7 counts, and then exhale for 8 counts.

 

 Repeat this pattern several times, allowing each breath to become slower and deeper. This technique has been scientifically proven to reduce stress and promote relaxation.

 

 Now, focus on your body. Scan down from the top of your head to the tips of your toes, noticing any areas of tension or discomfort. As you become aware of each area, breathe into it, and release any tension on the exhale. Take your time and bring awareness to each area of your body.

 

 As you continue to breathe deeply, imagine a sense of calm and relaxation washing over you. Picture yourself in a peaceful place, perhaps a beach or a forest, and allow yourself to fully experience the peace and tranquility of that place. Let go of any worries or stress, and simply allow yourself to be present in this moment.

 

 As you continue to breathe deeply, focus on your exhale. With each exhale, imagine yourself sinking deeper and deeper into a state of relaxation. Let go of any thoughts or worries that may be on your mind, and simply allow yourself to be present in this moment.

 

 Continue to breathe deeply and slowly, allowing yourself to drift off into a peaceful, restful sleep. Know that you are safe and protected, and that you will wake up feeling rested and rejuvenated. Take a few moments to bask in this feeling of peace and relaxation before allowing yourself to drift off into sleep. Sweet dreams.