Bedtime Rumination | Sleep Anxiety Relief | 60 Minutes

If bedtime rumination keeps your mind looping, replaying the day, planning tomorrow, or spiralling into sleep anxiety, this 8-hour sleep meditation is here to help you settle. This track supports deep sleep, eases night-time anxiety, and can be helpful for difficulty falling asleep, difficulty staying asleep, interrupted sleep, and waking in the night with a busy mind.

You’ll be guided for around 30 minutes with calming breath awareness (including 4–7–8 breathwork), a slow body scan, gratitude, and gentle sleep language to calm the nervous system and soften mental tension. If your mind wanders, that’s completely natural—especially for ADHD minds. You can return to my words, the breath, or the feeling of support beneath you.

After the guidance fades, the music continues for the remainder of 1 hour so you can remain at rest.

When to listen: bedtime, night wakings, or anytime you want a calm reset before sleep.

Music credit: Blissful Healing Delta Binaural Beats — Chris Collins.

Transcript

Welcome, My name's Sandhya. This practice will include 4-7-8 breath work, A calming body scan, Gratitude, And gentle sleep language to help you ease into a restful place. My voice will guide you, And the music will continue so you can remain at rest. This space is for settling and safety. Notice the support of the bed beneath you. Take a gentle breath in, And a slow breath out. Feeling gratitude for being here. Gratitude to have made it to this moment. Knowing you have done your best today. In this moment, It is safe to rest. I invite you to tighten the leg muscles and release. To make fists with the hands, Squeeze the arms into the body and release. All muscles of the face, Squeeze towards your nose and release. To raise the eyebrows and letting go. Inviting all muscles of the face to release. The shoulders to soften. And feeling the weight of the left arm. And noticing what the fingers are touching. And the right arm, Feeling its weight. Awareness of the fingers and what they are touching. Breathing. Breath in. Breath out. Watching the breath as it moves through the body on the inhale. And releases on the exhale. Aware of the temperature of the air. As you take a breath in. The warmth of the air. As you breathe out. Watching the breath. Awareness to the mind. Each time the mind wanders. Acknowledge the thought. And return to my words. Being aware of that sense of stillness and peace within you. Body sinking deeper and deeper. Into comfort. Slow fading. Like distant. The nervous system may soften now. Signals of safety spreading slowly and naturally. Muscles relaxed. Awareness drifting. Feeling grateful for this rest. Grateful for the music holding you. Grateful that you can begin again tomorrow. Drifting deeper and deeper. Into quiet rest. More and more relaxed. Feeling safe and secure.