About this episode Unwind and prepare for restful sleep with 'One Breath at a Time,' a soothing nighttime meditation designed to help you decompress and release the stresses of the day. Delivered in a gentle, unhurried tone, this calming practice guides you through mindful breathing and relaxation techniques, creating a peaceful space for reflection and tranquility. Perfect for winding down, you'll finish feeling centered, refreshed, and ready for restorative rest.
0:00 The average person takes about twenty-three thousand breaths each day.0:13 In our last meditation together, we focused on releasing the day as a whole.0:27 Tonight, we’ll find that same release in just one of those breaths at a time.0:41 So let’s begin.0:44 Find a position that feels comfortable for you.0:53 Lying down or sitting up.0:58 Allowing your body to be supported.1:04 And when you feel ready, gently close your eyes.1:13 Bring your awareness to the weight of your body.1:22 The points of contact with the surface beneath you.1:32 Feeling held.1:34 Feeling secure.1:37 Allow your shoulders to soften.1:43 Letting them drop away from your ears.1:50 Release any tension you might be holding in your jaw.2:00 Simply letting it go slack.2:05 And notice your hands.2:09 Allowing the fingers to gently curl.2:16 Resting.2:18 And now… bring your awareness to your breath.2:26 Don’t try to change it in any way.2:32 Simply notice its natural rhythm.2:39 The gentle rise and fall of your chest… or your abdomen.2:49 Whatever you notice is perfectly fine.2:56 There is nothing you need to do.3:02 Nothing to fix.3:05 Just this simple act of noticing.3:11 You might notice the feeling of the air as it enters your nostrils.3:24 Perhaps a little cooler on the way in.3:31 And a little warmer on the way out.3:38 Just observing this subtle sensation.3:44 Breath by breath.3:48 If thoughts arise… and they will… that’s okay.3:56 That is just what the mind does.4:02 See if you can notice the thought without judgment… and then gently… very gently… guide your attention back to the breath.4:25 Back to the feeling of the air.4:31 Back to the gentle rise and fall.4:37 Each breath is a new beginning.4:43 A chance to return to this present moment.4:51 Inhale.4:52 And exhale.4:54 Simply being here.4:58 We’ll rest here in this quiet awareness for a few moments.5:09 Just you and your breath.5:13 Inhale.5:15 And exhale.5:17 Letting go.5:19 And now, very slowly, begin to bring your awareness back.5:29 Back to the feeling of the room around you.5:38 Notice the sounds in the distance.5:44 The feeling of the air on your skin.5:51 When you’re ready, you can begin to introduce some gentle movement.6:03 Wiggling your fingers and your toes.6:10 There is no rush.6:13 When it feels right for you, you can slowly open your eyes.6:24 The day is done.6:27 You can rest now.
