6-Minute Somatic Grounding Before Sleep

This 6-minute somatic meditation for sleep is designed to help calm the nervous system, release tension from the day, and gently prepare your body for rest through grounding, mindful breathing, body awareness, and progressive relaxation.

Through feeling the support of your bed, slow exhales, and a soothing head-to-toe body scan, this practice invites your body to soften without trying to force sleep.

In this practice, you will experience grounding into the support of your bed, slow breathing and longer exhales, head-to-toe body awareness, gentle release of physical tension, support for racing thoughts, and progressive relaxation and stillness.

Practice Length: ~6 minutes

Best For: sleep, bedtime meditation, nighttime anxiety, racing thoughts, nervous system regulation, stress relief, deep relaxation, and evening wind-down.

For educational purposes only and not a substitute for medical or mental health care.

Transcript

Hello dear one, Welcome to Inner Haven. I am Megan and I will be your guide today. As this day comes to an end, This practice is an invitation to let your body soften towards rest. There's nowhere else you need to be, Nothing left to accomplish right now. The day is done and your body is allowed to let go Make any adjustments you need to feel comfortable Maybe pulling the blanket closer Shifting your pillow allowing your body to settle more fully into the bed beneath you Tonight, Let the bed hold you completely. You do not need to hold yourself up You do not need to stay alert You are allowed to rest Take a slow inhale through your nose and a long gentle exhale out Again, Breathing in softly and slowly releasing Allow your eyes to soften or close whenever that feels natural to you. There's nothing to focus on now, Nothing to figure out. Taking another deep breath in and a deep breath out, Allowing yourself to settle even more Now, If it feels good to you, Bring awareness to your heels Notice the weight of them resting against the bed. Imagine them growing heavier more supported. Moving your attention up to your legs allowing the muscles to soften letting your thighs release allowing your body to stop bracing for the day Notice your hips and lower back Places that often hold so much, So much effort, So much caring Tonight, They don't need to work so hard. Allow your belly to soften completely No holding in, No tension just the gentle rise and fall of your breath Now soften your chest your shoulders, Allowing them to fall away from your ears Breathing into your arms Letting your hands rest heavily nothing left to hold on to right now softening your jaw your tongue. The tiny muscles around your eyes feel your whole face relaxing If thoughts are still moving through your mind, That's okay you do not need to stop them imagine them drifting farther away with each exhale like clouds slowly moving across the night sky Feel the steady rhythm of your breathing slow, Quiet, Easy each exhale helping the body settle a little deeper Your body knows how to rest. Their body knows how to sleep sometimes it needs simply softness and quiet and permission to let go Take one final slow inhale and a long easy exhale Let your whole body become heavy. Support it. Resting completely Good night, Dear one. Rest well.