Prepare for deep sleep with this breathing and body scan fusion, set to tranquil frequencies and soothing strings.
Eight minutes of sleep breathing followed by a short body scan meditation designed to quieten the mind and relax the body. During this guided outro, slip away into sleep, or glide into your meditation practice.
INHALE (nose) for 5 seconds
EXHALE (nose) for 5 seconds
By Slowing down our breathing to 6 breaths per minute, we initiate a powerful shift in our Autonomic Nervous System, moving the mind and body into a state of deep relaxation and calm.
INHALE (nose) for 4 seconds
HOLD for 7 seconds
EXHALE (nose) for 8 seconds
Designed by Dr. Andrew Weil, 4-7-8 Breathing is a potent anti-anxiety exercise that helps lull you into a deep & restful night's sleep.
Fall Asleep Quicker
Rest your awareness on the center of your chest and breathe into your heart. During the inhale, breathe in through your nose, and on the exhale, gently let go through pursed lips or the nose (find which works best for you). Imagine the air flowing in and out of your heart with each breath. Activate a positive renewing feeling - perhaps you can re-experience a time you felt love or appreciation for a person or breathe in an attitude of love or gratitude.
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there throughout the entire exercise. With your mouth closed, inhale quietly through your nose for 4 seconds. Next, hold your breath for a count of 7 seconds. Finally, exhale through your mouth, making a whooshing sound for 8 seconds.