Evening Stillness: Unwind Into Deep Rest

Soothe your mind and body into stillness with this nighttime meditation designed to help you transition into deep, restorative sleep. Using a blend of breathwork that increases melatonin, body scan techniques to calm the nervous system, and gratitude-based visualization, you’ll naturally slip into a parasympathetic state—ideal for drifting off and staying asleep.
Perfect for anyone experiencing anxiety, sensory overload, or racing thoughts before bed. Enter your still place, and let it carry you home to rest.

Transcript

Welcome to this meditation.

I hope I can help you unwind and find stillness in your night and guide you into a calm pace of mind.

Let's begin.

I want you to know that you've done enough today.

This is your space to slow down,

To soften,

And to rest.

There is no urgency here,

Only stillness.

Let's start with the breath.

Inhale deeply through the nose,

Hold it,

And exhale slowly through the mouth.

Let the day melt off of your body.

And again,

Inhale through the nose and exhale,

Letting your jaw soften,

Your shoulders drop,

And your body sink deeper into the earth.

We are slowing everything down now.

Your mind,

Your nervous system.

As you continue to breathe deeply,

Imagine you are sinking into a warm,

Safe place,

Like a soft cocoon of stillness,

A quiet cave where no one needs anything from you in this moment.

This moment is just for you.

Now let's scan gently through our body,

Starting at the top of your head.

Bring awareness to your forehead,

Your eyes,

Your cheeks.

Soften any tension you may have.

Drop down to your neck,

Your shoulders,

Your arms.

Let them grow heavy.

Continue scanning downwards,

Your chest,

Your belly,

Your hips,

Your thighs,

Your knees,

Your calves,

And your feet.

No judgment,

No fixing,

Just noticing and allowing your body to rest.

This is how we enter rest,

Through awareness and through surrender.

As your body relaxes,

Your brain begins shifting from active waves into slower and slower calm frequencies.

Shift is natural and it's what allows you to drift into a deeper sleep and restoration.

There's nothing you need to do.

Just allow stillness to carry you there.

Now imagine a soft,

Gentle glow of a light in your heart,

Warm and soft.

This is your inner peace.

It's always been here.

Now let it expand through your chest,

Down your arms,

Into your belly,

Down to your legs,

Into your feet.

Just know you are filled with calm.

With safety.

And with stillness.

You might begin to feel sleepy now,

And just know that's okay.

You don't need to finish the meditation awake.

You can just simply rest.

If you're still with me,

Place a hand on your heart and whisper to yourself,

I did enough today.

I am safe to rest.

Stillness is my home.

Let these words echo gently into your heart.

Let go the lullaby from your own soul.

I want you to know you are loved.

You are safe.

And you're ready for deep rest.

Thank you.