Sleep With Intention: A Ritual For Restoration

This gentle audio ritual is designed to help your brain wind down with intention. Rooted in the latest neuroscience and guided with soulful presence, you'll be invited to reflect on what you fed your mind today, what you'd like to strengthen, and what you're ready to let go.

Whether your day was calm or chaotic, this nightly practice helps you offer your brain a nourishing blueprint to carry into sleep, one that supports clarity, healing, and peace.

Find a quiet place, bring your journal if you'd like, and let this reflection ritual ease you into the restorative work your brain knows how to do best.

Voice: Nicole Batiste
Beginning Music by FASSounds
Ritual Flute Music by Musicstuffs
Ocean by Cinematic-Sound-Design

Transcript

Welcome.

This is more than a meditation.

It's an invitation to create a ritual,

A gentle return to yourself as you prepare for deep,

Healing sleep.

As you listen,

We will move through breath,

Awareness,

And intention,

Setting the stage for the quiet intelligence of your brain to do what it does best while you rest.

Because sleep isn't just rest.

It's a reset,

A time when your brain flushes away the noise of the day,

Strengthens what matters most,

And restores you from the inside out.

So tonight,

As you settle in,

Let this practice be your way of saying,

I'm ready to begin again.

Let's start together now.

Take a slow,

Steady breath in through your nose,

And exhale through your mouth with a soft sigh.

Again,

Inhale,

And exhale.

Allow your body to begin to settle.

One more time.

Inhale,

And exhale,

Feeling the breath enter and leave without effort.

Now bring your awareness to your forehead,

You know,

The space where the thoughts often gather,

And invite that space to just soften.

Let the muscles at the base of your skull simply relax,

Feeling the back of your head supported and grounded,

And at ease.

Now imagine your brain or your mind gently unwinding the way a tightly woven braid begins to loosen,

Making space for peace to return.

Let's pause to honor the beauty of what you paid attention to today.

Celebrate the moments that you fed your brain well.

The breath you returned to,

The presence you practiced,

The love you gave or even received.

Let that remembrance settle into your body the way your favorite cozy blanket feels against your skin,

Soft,

Warm,

And familiar.

When you're ready,

Offer these words to yourself,

Either silently or aloud.

I trust my brain to restore me.

I trust my body to know what to do.

I am safe to rest.

Let this be your cue that your reset begins now.

Your brain knows what to do,

Your body remembers how to rest.

Thank you for honoring both.

Rest well.

Reviews

This meditation helped me to relax and I will listen to it again as Nicole’s message and music calmed my nervous system . I look forward to getting a restful night sleep

A great 🧘‍♂️ , to cap off a productive day.

Was able to visualize the waves washing over me. Body was fully relaxed. Bookmarking this.. 🙏

Ahhhh 🌬️💨 🍃✨

Sooo soothing, refreshing, and relaxing😌 #Bookmarked 🔖

✨Namaste🙏🏽 🥬🩶✨💛🤎🩷🔸🍃✨🍃

Brilliant-perfect in every way! Thank you 🌊🌈🌊🌈🌊🌈🌊🌈🌊🌈

Love love love this track! The backtrack of the soothing waves captured me straight away and I like that we sit with them at the end. The affirmations in trusting our brain and body to know what to do are so reassuring and this has left me feeling ready for a more mindful sleep. I also really like the idea of regular meditative reflective practice before sleep each day. It's not something I currently do but I think it would be beneficial. As always, Nicole is such an incredible teacher and an all around beautiful soul! 🏵️

This was very peaceful & relaxing. I loved the background music, it added just the right amount of ease and whimsy. Thank you for sharing this practice. 🪷🙏🕊️

I’m amazed at how much you fit into 6 minutes! Of course I want this to be longer because it is so soothing; the background flute and gentle waves reaching the shore and your calming voice guiding me to relax muscles and to breathe deep are wonderful. Because it takes me longer than 6 minutes to fall asleep, selfishly I want this to be 3-4 times as long. Is there a “auto repeat” option in IT? 😂

Oh, Nicole, how beautiful is this ! Almost as beautiful as you ! Beautiful timing too, as I ready myself for sleep here in London, on a peaceful summer’s night. Good now , lovely human , I’m now good to go to rest and reset . In fact I’m going to listen once more and every night this week. Thank you 🙏 for your teachings and shadings much appreciated ✨💚✨