Xiomara Fiallo

Rahman Rafique

Albany, NY, USA

Practice grounding breath techniques to release tension and prepare your mind and body for deep, healing sleep.

English

This guided breath meditation is designed to help you unwind at the end of the day, calm your nervous system, and ease into deep, restorative sleep. Through slow, intentional breathing and gentle relaxation cues, you’ll release tension from the body, quiet mental chatter, and prepare your system for rest.
Whether you’re struggling with stress, overthinking, or difficulty falling asleep, this nighttime breathwork practice supports relaxation, lowers cortisol, and helps you transition naturally into a peaceful sleep state.

Perfect to use before bed or anytime you need to reset and settle your mind.

Gentle Nighttime Guided Breath Meditation For Better Sleep

Welcome to your night practice. Before you settle into sleep, we're going to take some time to check in with your system. Night is when the system finally has permission to exhale, when the mind softens its grip, when the body lets go of tension it held all day. It's also a time when deeper layers rise for processing. As you prepare for sleep, your brain is about to enter the state where it reorganizes mental memories, clears mental residue, rebalances the nervous system, integrates unresolved emotion and restores for clarity tomorrow. When you consistently take time to unwind like this, your energy shifts, your brain reorganizes itself more efficiently during sleep and over time your whole emotional field becomes steadier. Come reclined or stay supported in bed, whatever feels grounding right now. Notice the physical body. Maybe you feel restless or heavy, tight or exhausted. Maybe even wired or contracted. Maybe open and steady. Even if you're not totally sure, whatever is here is simply information, there's nothing to fix or improve. This body carried you through another day. Ask quietly, what can I let myself off the hook for right now? Take a slow inhale and a long exhale. Bring your awareness into the emotional body. Notice if there's any movement or sensation. You don't need to understand or judge it. Just notice any sensations in your emotional field. Acknowledge I did the best with what I had today. Take a slow, steady breath and then exhale, soften through your whole emotional field. Now notice the mind. Is it replaying your day, worrying about what you didn't finish, planning ahead or are you beginning to dissolve into the practice? Just observe. Now on your inhale, imagine gathering the energy of your entire day and on the exhale, imagine letting it all go, release. Let's move into our breath rhythm. We're going to inhale through the nose, keep the mouth closed. We're going to exhale through the nose, ujjayi breath. So we inhale through the nose, exhale through the nose, gently constricting the back of the throat. So you really feel that internal breath nourishing the organs, softening the mind, a beautiful breath practice that's subtle yet powerful. Breathing in through the nose and out through the nose. And of course, your mind will try to pull you away from this practice. Stay with the breath. Your mind is accustomed to being in control, running the show. Allow the body, the breath to take over. Slowly release the technique. Now, imagine sipping through a straw, gently holding for a moment. And now I want you to exhale through the nose, mouth stays closed. So we sip through the straw, brief hold, exhale through your nose. This allows us to move deeply into rest, preparing the body and mind for sleep. So we sip through the straw at your own pace, slow and steady. And when you're ready, you exhale through the nose. Imagine creating a wave with the belly that moves in and out. Now begin to release this pattern. Just pause, notice your natural way of breathing. And for our final piece here, we inhale into the belly, feel the ribs, diaphragm expand, then move that breath into the chest, throat center. So the breath goes all the way up and then all the way down. So imagine it moving all the way down your spine back into the earth. So we inhale all the way up, feel the breath move all the way into the throat, and then all the way down. Just 10 rounds of this grounding, beautiful breath all the way in, all the way down. We let every last bit out on that exhale. This breath grounds the system deeply, allow it to do its job, just stay in it. Stay in your practice. Now let's take a nice deep breath in together and sigh it out. Beautiful work. Commend yourself for practicing. It's not always the easiest thing to do is to show up for yourself and take time to go inward. Thank yourself. And before we close, I want you to remember this. Release doesn't always look dramatic. It's not always tears or some big cracking open. Most healing happens quietly in these small consistent moments where your system finally feels safe enough to soften. Every time you breathe this way and drop in, you're doing three things that matter. Lowering the stress chemistry in your body, re-patterning your breath, and training your brain to process emotions instead of storing it. This is what long-term healing actually looks like. Not one single breakthrough, but the nervous system loosening, reorganizing a little more each time. Take one last slow, steady breath in. And on the exhale, allow your system to take everything you've done here into the deeper layers of sleep. And this completes your practice.