Sleep Meditation: Relaxed Body, Quiet Mind, Grateful Heart

Relax your body, quiet your mind, and open your heart to gratitude with this soothing 10-minute guided meditation. Designed to help you release tension, calm anxious thoughts, and end your day with a peaceful, grateful heart, this meditation will guide you into deep relaxation and restful sleep. Let go of stress, embrace stillness, and drift into a night of healing and restoration. Perfect for falling asleep faster, reducing anxiety, and cultivating gratitude before bed.

Transcript

For this meditation,

You can either sit up or lay down.

Take a moment to find yourself a comfortable position in which you can fully relax your body.

Begin by taking a very slow breath in through the nose,

Hold it,

And exhale.

Relax your body,

Relax your mind.

Take a moment,

Hold it,

And breathe in,

Hold it,

And exhale,

Relax,

Hold it.

Take a moment,

Last one,

Breathe in,

Slowly,

Hold it,

And exhale.

Exhale,

Let all of the air flow out of your body,

And allow your breath to find its own rhythm,

Slowly and steady.

Feel your breath flowing in and flowing out of your body,

Relaxing the body and quieting the mind.

Whenever you feel a thought arising,

Don't judge it,

Don't identify yourself with it,

Just let it come up,

Let it be as it is,

And let it go.

Like the clouds in the sky,

They come,

They go,

And the sky stays unaffected,

The same fast sky.

Be like the sky,

And feel yourself becoming calmer and calmer as your breath flows in and out of your body.

Now,

Ask yourself,

What am I grateful for today?

Doesn't matter,

Big or small,

Think of something that you can be truly grateful for now,

And see it in your mind's eye.

And as you see it,

Feel the gratitude within you,

Feel the gratitude in your heart,

And allow this gratitude to take you over.

Rest in gratitude,

A relaxed body,

A quiet mind,

And a grateful heart.

No matter how difficult life may seem,

Just give yourself permission,

In this moment,

To be grateful for it.

Be grateful for life,

For the good and the bad,

Just for now,

As you go to sleep,

Give yourself this permission to feel something beautiful,

And surrender yourself into that feeling.

Rest in that feeling.

Good night.