2-Minute Visualization Meditation For Sleep

Are you having a hard time falling asleep? This short nighttime meditation invites you to let go of the day and ease into rest. Through a calming visualization of a warm evening and a softly glowing lantern, you'll begin to feel your body relax and your thoughts quiet. In just two minutes, allow yourself to drift into slumber and prepare for a peaceful night’s sleep.

Transcript

Welcome to this calming meditation to help you unwind before sleep.

Close your eyes and just imagine,

In the corner of a quiet garden,

A land turned glows,

Steady and soft.

Its golden light spills gently over smooth stones and tall grass,

Casting long warm shadows that dance in the breeze.

You're nearby,

Resting in the calm of it all.

The air is cool,

The night is kind,

You feel safe,

Unhurried,

Completely at ease.

As you settle into your bed,

Feel the support beneath you.

Let your body grow heavier with each breath,

As though the ground itself is holding you,

Welcoming you into rest.

The gentle light of the lantern flickers in the distance,

Softening,

Like your breath,

Like your thoughts.

Feel your shoulders loosen,

Let your jaw relax,

Notice the quiet between your breaths.

The lantern's glow stays with you,

To remind you,

The day is done,

You can rest now.

Stay here as long as you need,

Let sleep find you,

Easily and naturally.

The light will be here when you wake.

Good night.