Settling Your Body Before Sleep - CBT-I

When sleep feels difficult, many of us start trying harder to make it happen. This gentle practice offers a different approach.

Rather than forcing sleep, you'll be guided to settle your nervous system, release the pressure to "sleep well," and create the conditions that allow rest to emerge naturally.

This meditation can be used at bedtime, after a stressful day, or anytime you want to reconnect with a sense of calm before sleep.

This practice is part of my course The CBT-I Sleep Reset Course - Sleep Without Struggle, where you'll learn how sleep works and how to support your body's natural sleep rhythm. If you'd like to learn more I'd encourage you to check out the course which consists of 7 lessons and 7 paired meditations.

Transcript

Welcome. Before we begin. I want you to know something important. This practice is not about trying to fall asleep. Is simply a space to let your body settle. Sleep happens naturally when your system is ready. And tonight. We're just creating the conditions that make that easier. So however awake you feel right now is completely okay. There is nothing that you need to change. Just begin by getting comfortable. Let your body rest in whatever position feels supportive And if it feels natural, Whenever you're ready, Allow your eyes to close. You could also soften your gaze somewhere nearby. Gently begin to notice your breath. Without feeling the need to change it. Just noticing the movement of your breath as it comes in. Anchors out. Your body already knows how to breathe. Just like it already knows how to sleep. Or simply giving it some space. Now bring your attention to the surface that's supporting you. Notice where your body is making contact. You're back. Your shoulders. Your legs. Your feet. Let yourself feel the support underneath you. There's nothing that you need to hold up right now. Nothing that you need to manage. Just resting here. And if your mind is busy. Thus completely normal. Mine stay active when sleep has been difficult for a while. So instead of trying to quiet your thoughts, See if you can let them move into the background. While your body rests in the foreground. Like sounds coming from another room. Still there. But not needing your attention. Now gently bring your awareness to your forehead and see if there's even a small amount of softening available there. Not forced relaxation, Just allowing. Let your jaw unclench if it wants to. Let your tongue rest. Let your shoulders settle a little more heavily. And notice what naturally happens in your breathing. When your body begins to feel even slightly more supported. There's nothing to achieve here. Nothing to fix. Just allowing your nervous system to shift at its own pace. If your mind starts wondering whether this is working. You might quietly remind yourself. My body already knows how to sleep. And I'm just giving it space. And each time your attention drifts. You can gently return to the feeling of your breath moving in and out. And out. Or the feeling of your body being supported beneath you. Letting that support do some of the work for you. You don't have to carry the whole day with you right now. Your body can rest, Even if your mind is still active. And sometimes this is where sleep begins. Not through effort. But through permission. So for the next few moments, Just stay here. Letting your breath move naturally. Letting your body settle in its own time. And allowing whatever happens next. To be enough.