Unwind Before Bed

This practice is for evenings when the day still feels close, even though you’re ready to rest. It’s an invitation to gently unwind what you’ve been carrying — without analysing, fixing, or forcing anything to change.

You might notice your breath slow or your body begin to release, or you might simply feel accompanied for a few minutes.

If this helped you wind down, you might also enjoy Let Go Of The Day here on Insight Timer. For deeper support with falling and staying asleep, my course Sleep Reset offers a gentle, step-by-step approach to more restful nights.

Transcript

Welcome to this meditation to unwind before bed.

This is your time to let go of the day and create a peaceful space for rest and relaxation.

Find a comfortable position,

Either sitting or lying down.

Allow your body to settle and gently close your eyes.

Take a deep breath in through your nose.

Hold it for a moment and slowly exhale through your mouth.

Let's take two more deep breaths like that.

Breathing in deeply and breathing out any tension.

Once more,

Breathing in calm and breathing out all stress.

Now allow your breath to return to its natural rhythm.

Feel the gentle rise and fall of your chest and belly.

Let your body begin to soften with each breath.

Now bring your awareness to the top of your head.

Imagine a warm calming light resting gently here.

This light represents peace,

Rest and relaxation.

Allow it to flow down over your forehead,

Relaxing the muscles around your eyes.

Let your eyes become soft as if they're sinking deeper into relaxation with every breath.

Let this peaceful light flow down to your cheeks,

Jaw and neck.

Notice if there's any tension in your face.

With each exhale,

Let go of any tightness.

Relax your jaw and soften your face.

Now feel this wave of calm moving down through your shoulders.

Let your shoulders drop and soften.

Imagine you're releasing the weight of the day,

Letting go of any stress or worry.

Move this peaceful light down your arms into your hands and feel your fingers relax.

Feel your arms becoming heavier and more at ease with each breath.

Now bring your awareness to your chest.

Imagine your breath filling your heart space with warmth.

Feel your heart slow down,

Becoming more relaxed for every inhale and exhale.

Let this peaceful light continue to flow down your torso,

Through your belly and lower back.

Let your stomach soften,

Releasing any tension.

With each breath,

Feel your entire body becoming heavier,

More grounded and more at ease.

Now shift your focus to your hips,

Thighs and knees.

Allow these areas to relax and release,

Feeling the weight of the day lift off.

Let this peaceful light move down your calves,

Ankles and feet.

With every breath,

Feel your feet soften and the tension melt away.

Let your body feel fully relaxed and supported by the surface beneath you.

Now that your body is deeply relaxed,

Let's focus on your mind.

Start to let go of any lingering thoughts from the day.

Imagine them gently floating away,

Like leaves in a river carried away by the current.

Allow your mind to become still and peaceful with each passing moment.

Silently repeat these affirmations to yourself.

I am ready to let go of the day and find peace.

I allow my body and mind to relax deeply.

I release any stress and welcome calm into my being.

I am deserving of rest and I give myself permission to relax.

I each affirmation,

Feel your body sink deeper into relaxation.

Allow each word to bring more calmness and stillness into your mind and body.

Now imagine yourself in a peaceful,

Safe place.

It might be a quiet beach,

A forest or a cozy room.

Wherever you are,

It's a place where you feel completely at ease and comfortable.

Picture the details of this place in your mind.

The colours,

The sounds,

Gentle feel of the air.

Imagine yourself fully present here,

Letting go of anything that doesn't belong.

Feel the peace of this place wrapping around you like a soft blanket.

With each breath you feel more relaxed,

More at peace.

Know that in this space you are free to rest.

There is nothing to do,

Nowhere to go.

Simply being here is enough.

Take a few moments to enjoy the calmness of this place.

As we begin to close this meditation,

Bring your awareness back to your breath.

Notice the rise and fall of your chest,

The soft sound of your inhales and exhales.

Take one last deep slow breath in and exhale gently,

Releasing any remaining tension.

When you're ready,

Slowly start to bring your awareness back to the present moment.

Wiggle your fingers and toes.

Feel your body fully supported by the surface beneath you.

Know that you've created a peaceful space for yourself.

As you drift off to sleep,

Remember that you are safe,

You are relaxed and you are ready to rest.

Whenever you're ready,

Let go completely and surrender into a restful,

Peaceful sleep.