This audio is a quick three minute stress management technique that coaches you through mindful breathing. Mindfulness is a state of mind in which you focus completely on your most immediate experience. In this exercise, the focus is on the full experience of your breathing.
When doing any mindful exercise, it is important to very gently bring your focus back to your experience if distracting thoughts occur. Do not try to get rid of the thoughts because that interferes with mindfulness. Instead, just gently refocus back to the exercise.
Once you have learned this technique, you can use it to help with sleep when you are having trouble quieting your mind. Focus on the mindful breathing. Whenever any thoughts occur, gently bring your focus back to your breath. You may have to do this a number of times before your mind quiets. Once you are fully focused on your each breath, you are more likely to drift naturally off to sleep.