Sleep Practice

This guided meditation is created to help you let go of the day, soften your body, and drift into a deep, peaceful sleep. You don’t need to do anything special — just make yourself comfortable, preferably in bed, and allow yourself to be guided. If this helped you wind down, you might also enjoy For A Peaceful Night’s Sleep 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

Sleep well!

Transcript

Welcome to this guided meditation designed to help you relax and drift into a deep restful sleep.

Find a comfortable position in bed allowing your body to fully relax.

Let's begin by taking a few deep breaths,

Inhaling deeply through your nose and exhaling slowly through your mouth.

As you continue to breathe deeply bring your awareness to the top of your head.

Notice an attention there and with your next exhale let it soften and melt away.

Now move your attention to your forehead.

Relax the tiny muscles around your eyes and let your jaw unclench.

Feel your whole face soften.

Gently shift your awareness to your neck and shoulders.

Allow them to sink into the bed releasing any tightness with each breath.

Now focus on your arms,

Feeling them grow heavier and heavier as they relax completely.

Your hands too are resting softly,

Fingers uncurling naturally.

Bring your awareness to your chest.

Feel it rise and fall with each breath and notice how your heart beats steadily,

Calming with each moment.

Move your attention down to your stomach.

Let it relax,

Releasing any tension or tightness.

Now allow the relaxation to flow down to your hips,

Thighs,

Knees and calves.

Feel each part becoming heavier,

Sinking into the comfort of your bed.

Finally bring your attention to your feet.

Let them relax completely.

Your entire body is now heavy,

Calm and completely at ease.

Shift your focus back to your breath.

Notice the gentle rise and fall of your chest.

With each inhale imagine breathing in calm and peace.

With each exhale let go of any remaining tension or thoughts from the day.

In your mind repeat these gentle affirmations.

I am safe.

I am at peace.

I am ready for deep restful sleep.

Feel these words sink into your mind,

Bringing a sense of calm and reassurance.

Let go of any effort now.

There's nothing more to do.

Simply allow your body and mind to rest.

Let your breath carry you deeper and deeper into a state of peaceful relaxation.

You are safe.

You are calm.

You are ready to sleep.

Good night.