Following the Breath - A Guided Meditation to Help You Relax (A Cabin Classic)

Summary

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

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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.

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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.

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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)

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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

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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.

Transcript

[A]

Hey, it's Eric. Before we begin tonight's episode, just a quick reminder, you're about to hear a few ads that help to support Listen to Sleep. If you'd rather drift off without them, you can join Listen to Sleep plus and get every episode ad free plus bonus stories and meditations. Just go to ListenToSleep.com and click on Support to learn more.

[B]

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[C]

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[D]

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[A]

Hello friend. Welcome back to Listen to Sleep. Tonight's episode is from the Cabin Classics Collection, and it's helped many people find their way to deep rest. Whether this is your first time hearing it or you're an old friend revisiting, I'm glad you're here. You'll find a new episode every Sunday and a classic like this one during the week. Some of these classics are shorter stories I read twice a little slower and quieter the second time. Some are meditations, guided practices that go deeper than the mindfulness I weave into the stories. That deeper work is what the Cabin is all about. It's an intimate space where we meet twice a month, just me and a small community deeply committed to supporting each other as we discover more peace and purpose. 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. 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. You get access to all my mindfulness courses, personal support from me, and most importantly, a community of folks who truly show up for each other. If you're ready for more than sleep stories, if you're ready to write a different story for your life, take the free path [e-mail] in two minutes you'll see your personalized journey and know exactly where to start. The links in the show Notes. Mindfulness is the practice of being present in the moment, fully aware of your thoughts, feelings and surroundings without judgment. One of the most effective ways to cultivate mindfulness is through meditating on the breath. In this meditation, we'll focus on the breath as a way to quiet the mind and connect with our present moment experience. To begin, just find a comfortable position. You can sit in a chair, lay on the bed, whatever feels comfortable for you. Make sure your spine is straight and let your shoulders just relax. Now just take a deep breath in through the nose and out through the mouth like you're breathing out through a straw, just letting go of any tension or stress that you may feel in the body. At your own pace. Take a few more deep breaths, inhaling through your nose and exhaling through your mouth, and just let yourself settle fully into this present moment. Moment. And just letting the breath settle into its natural rhythm. Noticing the sensation of the breath as it moves in and out of the body. Allow your focus to move to the physical sensation of the breath. So bring your attention to your nostrils, your throat, chest or belly, wherever you feel it most. Simply observing the breath without trying to change it in any way. 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. 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. It. I find that it can also be very calming to count the breaths you may want to try. 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. This can help you stay focused on the breath. And if you lose track of the number you're on, no problem, just start from one again. Sam. Just allow yourself to continue to focus on the breath, just letting the body breathe itself. And if the mind wanders, gently bringing your attention back to the breath, Observing any thoughts or emotions that arise without judgment or analysis. No need to be concerned with the contents of thought. Simply notice them and let them go. Sam. And as you come to the end of the meditation, take a few deep breaths. And take a moment to notice how you feel. You may find you feel more relaxed, centered and calm. I know. I do. Remember that you can come back to this meditation practice anytime you need to connect with the present moment and cultivate a little mindfulness.