Sleep wind-down · 9:16 · Free

Rest Without Forcing Sleep

A wind-down practice for bedtime that removes the job of making sleep happen.

How it begins

• Only listen when you are somewhere safe to fall asleep.
• For the next few minutes, this is a wind-down practice for bedtime that removes the job of making sleep happen.
• Let the surface under you do more of the work. You can adjust your position, keep your eyes open, or let them close if that feels comfortable.
• Take a comfortable breath in.
• Let it leave without forcing the exhale.
• Notice that the next breath can be ordinary.

About 3-2-1 Meditate

Short guided audio practices for everyday moments. Ten practices are free in your browser; the full library of 100+ practices unlocks with a one-time $9.99 purchase in the app. No subscription.

Related guides

• Can't stop thinking about tomorrow at bedtime?
• Calm and Headspace alternatives with a one-time purchase

3-2-1 Meditate supports general wellness and is not a medical device. It doesn't diagnose, treat or prevent any condition. If you're struggling or in crisis, contact a qualified professional or emergency services.