Bedtime Meditation for Sleep
(detailed directions underneath):
This is the "4-7-8" breathing technique designed to make it easier to fall asleep fast. I could never remember the count, so this visual keeps count for you :)
(it's also great for calming yourself quickly, even if you aren't trying to fall asleep)
Here are the directions:
- Inhale for 4 seconds through your nose (as the circle expands)
- Hold your lungs full for 7 seconds (as the circle stays fully expanded)
- Exhale for 8 seconds through your mouth (as the circle shrinks)
Repeat as many times as it takes to be calm enough to fall asleep.
Have a little more time, or have the ability to listen to audio?
Try our guided meditation for beginners to help deepen your meditation and mindfulness habit! :)