8-Minute Wind-Down A Meditation For Sleep

Designed to help you slow down, release the day, and settle your mind, this practice invites you to transition into rest with greater ease. Whether your thoughts are racing or you're simply looking to create a calming bedtime ritual, this meditation offers a peaceful space to unwind and reconnect with your breath.

Accompanied by the beautiful, soothing music of Graham Dern, this meditation will guide you toward a state of relaxation so you can drift into a deep and restorative sleep. Please note: As this practice is designed to help you sleep, please do not listen while driving or operating heavy machinery.

Transcript

Welcome to 8 Minute Wind Down, A meditation for sleep. And a comfortable position that is most conducive for you and rest. Let your arms rest by your sides. Palms down or palms up. Allow your legs to fall heavy out to the sides. Gently close your eyes. Take a slow breath in. And a long breath out. Let the day begin to melt away with each exhale. There's nothing you need to do right now except be here, Ready to wind down for rest. Bring attention to your breath. Notice it naturally. Without changing it. Now, Let's slow your breath down. Inhale for a count of four. Hold for a moment. Exhale for a count of six. Inhale for a count of four. Hold for a moment. Exhale for a count of six. Feel your body responding. Notice as your chest softens. Your shoulders release. And your jaw unclenches. Where else are you aware of softening within your body? I can't one more. Inhale for four. Home. Exhale for six. Releasing tension with each breath. Now let your body soften. Starting at your feet. Bring your focus to your feet. Notice any tension. And release it. Let your toes soften. Your heels melt into the surface beneath you. With your attention slowly up to your calves. Your knees. Thighs. Hips. Letting them all grow heavy and relaxed. Feel your lower back and your belly release. Notice how your chest softens. Your breath moves rhythmically. How to use. Notice your hands. Arms. Shoulders. Neck. And finally, Your face. Smooth your forehead. Relax your eyes. And soften your jaw. Your whole body is now heavy. And ready to rest. Imagine a soft, Warm light above your head. Slowly flowing down through your entire body. With every breath, It brings ease and comfort. Notice how your body responds. Gentle warmth. Subtle tingling. You are open to relaxation. You are supported. You are ready to drift into restful sleep.