Quiet The Mind - A Deep Sleep Meditation For Anxiety

This deep sleep meditation is designed to help calm anxiety, quiet overthinking, and gently guide the nervous system into rest. Through slow breathing, body relaxation, and spacious awareness, the mind is allowed to settle without force or effort. This practice is ideal for those experiencing racing thoughts at night, stress before sleep, or difficulty winding down. The guided portion gradually transitions into soothing ambient music, giving your body and mind time to drift naturally into sleep. Best listened to in bed, at night, or whenever you’re ready to let go and rest deeply.

Transcript

Welcome,

And thank you for joining me.

This meditation is titled,

Quiet the Mind,

A Deep Sleep Meditation for Anxiety and Overthinking.

At night,

The body knows it's time to rest.

But sometimes,

The mind hasn't quite gotten the message yet.

Thoughts can start lining up,

Loose ends begin asking for your attention,

And small things can start to feel louder once the lights go out.

Tonight,

We're not trying to solve any of that.

We're not going to ask the mind to behave,

And we're not going to push it towards sleep.

Instead,

We're going to simply let the system slow down the way it was designed to,

Step by step,

On its own.

Let's begin.

Find a position that feels comfortable and supported.

Lying down is ideal,

But let your body decide what's best for you in this moment.

When you feel settled,

Begin to notice where your body makes contact with the surface beneath you.

Maybe it's the back of your head,

Your shoulders,

The weight of your hips.

When it feels right,

Go ahead and close your eyes.

Begin to bring your attention to the breath.

Not to control it,

Not to calm it down.

Just notice that it's happening on its own,

All by itself.

Let's take a few easy breaths together.

Inhale naturally,

And now exhale as if you're setting something down.

Inhale make space.

Exhale and settle.

And now one final inhale,

And now a long,

Slow exhale.

Allow your breath now to return to its own natural rhythm.

Let your attention begin to move through your body now,

As if you're checking in and allowing each area to sign off for the night.

No need for adjustments.

No checking for results.

Just notice any sensation that's present,

Without labeling it or trying to change it.

Let's start with your forehead,

The muscles around your eyes,

Your jaw,

Your neck,

And your shoulders,

Your upper arms,

Your lower arms,

Your chest,

Your belly,

Your lower back,

Your hips,

Your thighs,

Your knees,

Your calves,

Your ankles,

Your feet,

Your toes,

Go ahead and allow your entire body to rest now.

There's nothing more you need to do today.

Each time you notice the mind becoming active,

Gently shift your focus back to the feeling of your body resting.

From here,

I'll step back and let the music carry you the rest of the way.

Rest well.

Reviews

Simple, soothing, and relaxing. I was lulled into relaxation and eased out of overthinking. Thank you.