Improve Sleep | 3 Minutes

Wind down fast with this 3-minute sleep protocol. Designed to quiet your mind and prepare your body for deep rest. Through light visualization and relaxation breathing, you’ll feel your body melt into the bed as your nervous system shifts into calm.

Transcript

Welcome to this 3 minute sleep protocol.

Use this right before going to bed for improved sleep.

Lie down,

Get comfy,

And close your eyes.

Now tell yourself that your day is over.

Anything on your to-do list can wait until tomorrow.

There's nothing more important right now than sleep.

Take a deep breath in and exhale,

Letting your body float.

Float like it's in space or in the middle of a calm lake.

Just weightless and feeling at ease.

Any thoughts that appear,

Just float by like a cloud in the sky.

Let's move on to four rounds of relaxation breathing.

Inhaling for the count of four and exhaling through thinly pursed lips or making a sound for the count of eight.

With every exhale,

Feel your entire body from head to toe sink deeper into the surface beneath you.

Let's begin.

And,

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Feel how heavy your body is.

From your eyes,

Head,

Hips,

And legs.

Now enjoy a restful and peaceful sleep.