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 60-minute sleep meditation is here to help you settle.

You’ll be guided through calming breath awareness, gentle body relaxation, gratitude, and soothing sleep support to help quiet mental overactivity and ease the body into rest. If your mind wanders, that’s completely natural. You can simply return to the breath, my voice, or the feeling of support beneath you.

After the guided meditation, 2Hz delta wave music by Matt Moore continues to support deeper rest, nervous system settling, and sleep.

Listen at bedtime, during night wakings, or anytime your mind feels too active to rest.

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. Raise the eyebrows and letting go, Inviting all muscles of the face to release, The shoulders to soften, Feeling the weight of the left arm, What the fingers are touching, Breathing in, Feeling its weight, Awareness of the fingers and what they are touching, And breathing out. Breath in, Watching the breath as it moves through the body on the inhale and releases on the exhale. Of the temperature of the air as you take a breath in, 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, Being deeper and deeper, Slow, Fading, Light distant. The nervous system may suffer now, Signals of safety spreading slowly, Naturally, Muscles relaxed, Awareness drifting, Feeling grateful for this rest, For the music holding, That you can begin again tomorrow, Deeper and deeper, Into quiet rest, More and more relaxed, Feeling safe and secure.