Simple Sleep Reset Meditation

This short and gentle practice is designed to calm your nervous system and guide you into a state of deep relaxation. Using breath awareness and mindful observation, you'll soften tension in your body, quiet the mind, and prepare for a nourishing night’s sleep.

Perfect for bedtime or anytime you need a reset. No experience needed—just press play, breathe, and rest.

Best listened to lying down in bed or supported on the floor with props. Let this be your soft landing at the end of the day.

Transcript

Welcome my friend.

Find a comfortable position.

Either laying down or resting in a way that supports your body.

Take a deep breath in.

Exhale,

Release and bring your awareness to this moment.

Let the weight of the day begin to soften as you gently close your eyes.

Take a slow,

Steady breath in through your nose and exhale softly through your mouth.

Let's do that again.

Inhale and exhale.

Inhale,

Exhale.

Now let your breath return to a natural rhythm.

Easy,

Effortless.

This is your time to simply be.

We'll begin this practice by inviting a sense of curiosity.

Like a kind observer.

Watching with compassion and ease.

Inhale and exhale.

Inhale and exhale.

Begin by noticing your body.

Where is your body touching the bed or the floor?

What feels heavy?

What feels light?

Bring your awareness to all of the touch points where your body is touching the bed or floor.

Maybe the back of your heels become heavier.

Where are the backs of your legs touching the floor?

Sit bones?

Shoulder blades?

Back of the head?

Allow all of these touch points to become heavier.

Now bring your attention to your breath.

Can you feel the breath moving through your nose?

Through your chest?

Through your belly?

Is your breath fast or slow?

Shallow or deep?

Remain the observer.

There's no right way to breathe here.

Just let it be.

You are observing,

Witnessing,

Allowing.

Let your awareness move inward toward your emotions.

Is there a mood or feeling sitting close to your heart tonight?

An echo from your day perhaps?

A flicker of joy?

A thread of worry?

Whatever is here,

Name it softly in your heart.

You might say,

Ah,

I notice sadness.

I notice I feel calm.

I sense some restlessness.

And then let it go.

Notice and let it go.

Notice and let it go.

Tune in to the quiet space underneath it all.

The space that is always here,

Always still.

Even when thoughts are swirling,

This quiet remains.

Rest.

Rest in the quiet space underneath it all.

Let your breath be the anchor.

Let this moment be enough.

Take a final deep breath in.

And as you exhale,

Allow your body to soften and settle even more deeply into rest.

You are safe.

You are held.

You are free to drift into sleep exactly as you are.