Listen To Sleep - "Following the Breath: A Guided Meditation to Help You Relax"

Podcast: Listen To Sleep - Quiet Bedtime Stories & Meditations
Host: Erik Ireland
Date: December 18, 2025

Episode Overview

In this "Cabin Classic" episode, Erik Ireland invites listeners to find calm and deep rest with a gentle, guided meditation centered on following the breath. Speaking in his signature soothing "mountain grandpa" style, Erik offers a thoughtful introduction about mindful living and the power of community, before guiding listeners through a meditation designed to cultivate presence, relaxation, and self-kindness.

Key Discussion Points & Insights

1. The Role and Spirit of the Cabin Community (01:58 – 03:10)

• Erik welcomes new and returning listeners, explaining that the Cabin Classics Collection is a special set of episodes aimed at nurturing deep rest and mindfulness.
• Quote (02:19):
  "Maybe you're in the middle of a big transition, the kind that changes everything and leaves you wondering who you are now. Maybe your old life doesn't fit anymore and you're not sure what comes next. Well, then, the Cabin is for you."
• He describes the Cabin as a close-knit, supportive community where members can explore inner peace and purpose, and access mindfulness courses and personal support.

2. The Essence of Mindfulness & Breath Awareness (03:10 – 03:50)

• Erik defines mindfulness:
  "Mindfulness is the practice of being present in the moment, fully aware of your thoughts, feelings and surroundings without judgment." (03:40)
• He sets the stage for breath meditation as a simple yet effective practice for cultivating mindfulness.

3. Guided Breath Meditation (03:50 – 10:30)

• Setting Up
  • Erik invites listeners to "find a comfortable position" (03:50) — whether sitting or lying down — and cues them to "make sure your spine is straight and let your shoulders just relax." (03:57)
• Breathing Instructions
  • Listeners are guided to breathe deeply through the nose and out through the mouth, letting go of tension.
  • Encourages everyone to "let yourself settle fully into this present moment," focusing on the natural rhythm of breath.
• Mindful Awareness
  • Attention is directed to the physical sensations of breath — at the nostrils, throat, chest, or belly.
  • Erik normalizes wandering thoughts, gently reminding,
    "When you notice that the mind has wandered, gently bring your attention back to the breath. Using the breath as an anchor to bring you back to the present moment." (05:15)
• Breath Counting Practice
  • Suggests silently counting each exhale up to ten before starting over to further anchor attention:
    • Quote (05:37):
      "When you exhale, saying silently to yourself 1... then on the next exhale 2. Do this all the way to 10 and then start back at 1."
  • If the mind drifts or you lose track, "just start from one again. No problem." (05:55)
• Non-judgmental Awareness
  • The meditation encourages gentle noticing and letting go of thoughts and emotions without judgment:
    • "No need to be concerned with the contents of thought. Simply notice them and let them go." (06:25)

4. Closing the Meditation (10:30 – 11:20)

• Erik invites listeners to deepen their breath at the end, take note of how they feel — "more relaxed, centered and calm." (10:52)
• Quote (10:54):
  "Remember that you can come back to this meditation practice anytime you need to connect with the present moment and cultivate a little mindfulness."
• The tone is reassuring and practical, fostering an open, welcoming attitude toward ongoing practice.

Notable Quotes & Memorable Moments

• On community and transitions:
  "It's where we learn to see through the stories we've been telling ourselves, the ones that keep us stuck, anxious, or disconnected from who we really are." (02:32)

• On the object of mindfulness:
  "As you focus on the breath, you may find that the mind starts to wander. Thoughts, emotions and physical sensations may start vying for your attention. This is absolutely normal and natural." (05:00)

• On gentle persistence:
  "And if you lose track of the number you're on, no problem, just start from one again." (05:55)

• On permission and kindness:
  "No need to be concerned with the contents of thought. Simply notice them and let them go." (06:25)

Timestamps for Important Segments

• 01:58: Introduction to the Cabin Classics Collection and community invitation
• 03:10: Brief on mindfulness and the breath
• 03:50: Beginning of guided breath meditation
• 05:37: Instructions for breath counting technique
• 06:25: Emphasis on non-judgmental awareness
• 10:30: Closing moments of the meditation
• 10:54: Encouragement to return to practice anytime

Final Reflection

This episode stands out as a tranquil companion for anyone seeking relaxation, presence, and gentle support. Erik Ireland’s calm narration and comforting wisdom create a sense of warmth and welcome. Whether you’re new to meditation or a seasoned practitioner, this guided breath practice offers a timeless tool for rest, self-connection, and mindful living.