Gratitude Practice For A Peaceful Night (With Pink Noise)

This gratitude-based practice helps you slow down, release the weight of the day, and ease into rest. Pink noise sits softly in the background, added to gently mask outside sounds and help your mind settle more easily.

You’ll be guided through unhurried breathing that supports the vagus nerve, along with a full-body relaxation sequence that loosens tension and brings the system into a calmer state. Simple moments of gratitude are woven in to soften your mood, shift your focus, and create a sense of internal ease—without needing to force anything.

There’s no need to try hard.
No expectation to feel a certain way.
Just a space to breathe, soften, and wind down.

Transcript

Sometimes our day is full,

Full of laughter,

Moments of connection,

Small winds that remind us of what's good,

We go to bed feeling tired,

Content and ready for rest.

Other times,

The day leaves us restless,

The mind still turning,

The body not quite ready to settle,

And gratitude feels a little further away.

And that's ok,

Gratitude isn't about pretending everything feels good,

It's about noticing what still supports us,

Even in the middle of the mess.

Sometimes it's the smallest things that remind us we're cared for,

A kind word,

A steady breath,

The softness of our bed.

I'm Chibs Okereke and I'll be guiding you through this gentle gratitude meditation,

An invitation to unwind,

Release the day and prepare for deep rest.

Tonight,

There's no pressure to feel any certain way,

No need to force sleep or chase calm,

We're simply creating space,

Space to breathe,

Space to soften and space to let gratitude gently guide us towards stillness.

Tonight,

We're going to move through three gentle stages of rest,

We'll begin with a few moments of gratitude to help the mind shift from busyness to calm and to open the heart to ease.

Then,

We'll turn our attention to the breath,

Using slow,

Steady breathing to activate the vagus nerve,

Which is a powerful part of the body's natural relaxation system.

From there,

We'll move gently through the body,

Releasing tension,

Softening where we can and inviting each part of the body to relax more fully as we go.

By the end of the meditation,

If you haven't already drifted off,

You'll be ready to fall into a deep,

Restorative sleep.

Gratitude is more than a feeling,

It's a quiet shift in perspective and it's a soft turning towards what's good,

Even when things feel heavy.

Research shows that practicing gratitude helps to calm the nervous system,

It lowers stress hormones and it eases anxious thinking.

Gratitude reminds the mind that there is safety here and teaches the body that it's okay to let go.

Okay,

Let's take a moment now to find our most comfortable position,

Lying in any way that feels good for our body.

We might lie on our back or curl up on our side,

Maybe even tuck a pillow under our knees or against our chest,

There's no right or wrong here,

Just whatever feels good right now in this moment.

And if you feel the need to move or adjust at any point,

That's completely okay.

Even the smallest shift,

Getting just one or two percent more comfortable,

Can make a real difference,

Allowing our body now to settle into the comfort beneath us.

Feeling the mattress holding our weight,

The softness of the pillow,

The warmth of the covers,

We are safe here,

We are held.

And if it feels right,

We might place a hand on our chest or on our belly,

This can be a simple way to come home to ourselves.

Okay good,

I invite you now to allow your attention to drift to something small from today that brought a tiny bit of ease or joy,

A warm drink,

A quiet moment,

A kind word,

The softness of your mattress or the warmth of your covers,

There's nothing too small to count,

No need to analyse,

Just gently bringing it to mind and allowing it to settle.

Now,

I invite you to bring to mind someone who helped you today,

Even in the tiniest way,

A friend who messaged,

A stranger who held the door,

Someone who simply didn't make your day any harder,

Or maybe it was a pet who added something to your day,

A furry friend whose presence needed no explanation.

And if no one comes to mind,

If today was one of those days,

That's perfectly okay,

You made it here,

You carried yourself all the way to this moment,

And that alone is worth a quiet thank you.

And now,

I invite you to offer a soft thank you to your body,

For breathing,

For moving,

For showing up as best as it could,

Or you might give a thank you to your heart for feeling what it needed to feel today.

If any of that felt difficult,

That's okay,

Gratitude can be gentle,

It can arrive slowly,

It can be felt without needing to name anything at all.

And if gratitude came easily tonight,

Let it rest quietly in the background now.

Whatever your experience was,

There's nothing to hold on to anymore,

Nothing to repeat.

In a moment,

We'll bring our attention to the breath,

Not to control it,

But simply to notice it,

There's nowhere to go,

Nothing to do,

Just the breath,

The body,

And this quiet moment.

As we bring our attention to the breath,

We're also gently stimulating the vagus nerve,

Helping us shift out of the busy thinking mind and back into the body.

This simple awareness of breath sends soothing signals through the nervous system,

Inviting both mind and body to begin winding down for deep rest.

So I invite you now to bring awareness to the breath,

Noticing your inhale and noticing your exhale.

There's no need to change anything about the breath,

No need to slow down or deepen the breath,

We're simply noticing how the body is naturally breathing.

Is it a slow breath,

Or is it a rapid breath?

Is it a deep breath,

Or is it a shallow breath?

Maybe we're breathing into the chest or perhaps into the stomach,

And we're not so much watching the breath,

We're experiencing the breath,

We're feeling the breath.

So what does it feel like to breathe?

Perhaps we can feel the cool air coming in through the nostrils as we breathe in,

As the lungs and the chest and the stomach expand,

And then we might notice a short pause as the breath changes direction,

And then we might notice the warm air leaving the nostrils as we breathe out,

As the body softens and relaxes and sinks deeper into the bed.

If the mind starts to wander,

Whether it's thoughts about the day,

Plans for tomorrow,

That's completely normal,

It's what the mind is designed to do.

Our minds tend to drift,

Especially when we've had a long day,

So without giving ourselves a hard time,

Just noticing when it happens,

And gently bringing our awareness back to the breath,

Back to that next inhale,

And back to that next exhale.

We breathe in,

And the body expands,

And we breathe out as the body softens and relaxes and sinks deeper.

The out-breath is the perfect opportunity to let go,

To let go of any tension or tightness we might be holding in the body,

And to let go of any thoughts or worries we might still be carrying from the day.

So,

For the next short while,

Let's begin to gently soften and deepen the breath.

If it feels comfortable,

See if you can make your exhale a little longer than your inhale.

When we lengthen the out-breath,

That helps to stimulate the vagus nerve,

To slow the heart rate,

And to activate the body's natural relaxation response,

This all lets the nervous system know that it's safe to let go and rest.

This gentle shift in breathing helps to quiet the mind,

And prepares the body for deep,

Restful sleep.

A good way of slowing down the exhale is to do a little count inside our mind,

And making sure that our exhale count is about twice as long as our inhale count.

So why don't we do a few extended exhale breaths together?

Let's breathe in for a count of three,

And breathe out for a count of six.

You can follow my count for a few breaths,

And then you can continue doing some more at your own pace.

Let's breathe in,

Two,

Three,

Breathing out,

Two,

Three,

Four,

Five,

Six,

Breathing in,

Two,

Three,

Breathing out,

Two,

Three,

Four,

Five,

Six,

Breathing in,

Two,

Three,

Breathing out,

Two,

Three,

Four,

Five,

Six.

Now it's up to you what you count to,

You can breathe in for two and breathe out for four,

Or in for four and out for eight,

And there's no need to be precise.

And if it feels distracting or unnatural,

Feel free to drop the count completely,

Just making sure that the out breath is a little bit slower and a little bit longer than the in breath.

So let me be quiet for a few moments,

So we can do this by ourselves.

Making sure that we're keeping the body relaxed as we breathe.

Trying not to breathe in too deeply.

This is all about relaxation,

We don't want any discomfort whatsoever.

Keeping the body relaxed as we breathe.

Checking to see if the forehead is relaxed,

Is the jaw relaxed,

The neck and shoulders,

The stomach.

And we might be beginning to notice changes as we continue this relaxing practice of lengthening the out breath.

Maybe we can feel sensations of warmth or tingles in the body,

Perhaps we can feel vibrations running up and down the spine,

What sensations can we feel?

Ok,

Good.

If you haven't already done so,

You can let go of the counting and allow your breath to return to its natural rhythm.

And let's just take a moment to notice how the body is breathing now.

Is the breath a little slower?

Try not to purposely slow down or deepen the breath,

But if the breath has naturally slowed or relaxed,

That's ok.

We're allowing the body to breathe exactly how it wants to breathe.

We're not making the body breathe,

We're allowing the body to breathe.

Just like we're not making ourselves fall asleep,

We're allowing ourselves to fall asleep.

We're allowing the breath to be soft,

Allowing the body to unwind,

Allowing the breath to settle,

Inviting the body to find ease.

There's nothing we need to do but let go and relax,

Allowing the calmness of sleep to gently wash over us.

And if the mind begins to wander,

Thinking about the day,

Drifting into tomorrow,

Going over to-do lists,

That's completely normal,

That's just what minds do.

When you notice you've been caught up in a thought,

Seeing if we can gently return without giving ourselves a hard time.

Seeing if we can simply notice the thought and then let it go.

One image I find helpful is to picture each thought as a leaf floating on the surface of a slow,

Gentle river.

Whatever comes up,

Whether it's a worry,

A memory or something random,

You can place that thought softly on a leaf and let it drift.

No need to chase it,

No need to stop it,

All we're doing is simply noticing and then placing it down and then allowing the river to carry it away.

And if the thoughts linger,

That's perfectly fine too,

Just bring your attention back to the breath and allow the thoughts to rest quietly in the background.

We're feeling the breath roll in,

And feeling the breath roll out,

We're feeling the body expanding,

We're feeling the body softening.

With each breath in,

We're welcoming calm,

With each breath out,

We're sinking a little deeper,

We're settling into this moment,

This restful space,

There's nowhere else to be,

Nothing else to do,

We're letting go of any pressure and we're allowing sleep to happen.

And now,

Let's gently bring our attention to the body.

We'll move slowly,

Inviting each area to soften and we'll release any tension we might find.

As we relax,

We'll also be gently stimulating the vagus nerve,

Supporting this natural letting go process and guiding both body and mind into deeper rest.

Remember,

My instructions are just a gentle guide,

You're welcome to drift off whenever and wherever it feels right for you.

Moving our awareness down to the feet,

Allowing the feet to relax completely,

Letting them fall naturally.

Perhaps you can sense the weight of your feet on the mattress,

Or the gentle touch of the sheets against them,

We're simply noticing and releasing.

Now shifting our awareness to the left foot,

Perhaps we're directing our breath there,

Gently focusing on the toes of the left foot,

Allowing the toes to soften,

Allowing the sole of the foot to relax,

Becoming aware of any sensations.

We might notice warmth,

Tingling or subtle pulses,

Or maybe there's no sensation at all,

And that's perfectly fine too,

There's no need for judgement,

No expectations,

Just allowing ourselves to be present with what is.

And now,

Moving our awareness up into the lower left leg,

The calf,

The shin,

Allowing any tightness to release as we exhale,

Bringing gentle awareness around the left knee,

Letting it soften and relax,

And now moving up to the left upper leg,

The thigh,

The hamstring,

Breathing into the whole left leg now,

Allowing the leg to grow heavier,

Fully supported,

Allowing the leg to rest heavy,

Relaxed,

At ease after a long day,

We're noticing what's present,

And allowing the sensations to come and go.

Now shifting our attention to the right side of the body,

Moving our awareness to the right foot,

Relaxing the right foot,

Breathing in,

And as we exhale,

Allowing the foot to soften and find stillness,

Gently focusing in on the toes of the right foot,

Letting them soften,

Letting the sole of the foot relax,

Tuning into any sensations without judgement,

Without any expectation,

We're simply noticing and letting go,

Bringing awareness into the right lower leg,

The calf,

The shin,

Allowing any tension to melt away as we rest into stillness,

Softening the right knee,

With each exhale,

Releasing any tightness that might still be there,

Breathing in,

And as we breathe out,

Letting go even further,

Feeling ourselves sinking deeper and settling in for rest,

Allowing this relaxation to spread into the right upper leg now,

The thigh,

The hamstring,

Perhaps the leg feels heavy,

Maybe it feels light,

Whatever we're experiencing is perfectly fine,

And now breathing into the whole right leg,

Letting go of any effort,

Allowing the leg to fully relax,

Bringing awareness to both legs now,

Our entire lower body resting heavy and at ease,

And now bringing our awareness to the hips,

Allowing gravity to settle here,

Inviting the hips to release,

The hips often carry a lot,

So seeing if we can let go of a little tightness here,

Breathing in,

And as we breathe out,

Feeling the hips and the body sinking deeper into the bed,

We're not judging any sensations that arise,

We're simply noticing them with a sense of gentle curiosity,

Allowing the body to be just as it is,

Keeping our breathing soft and easy as we continue to let go,

Allowing the body to surrender into this moment,

Inviting sleep to come naturally,

No need to force anything,

The mind calming,

The body relaxing,

And now let's gently shift our attention to the lower back,

Allowing any tension there to soften and release,

Feeling the gentle support of the bed beneath us,

As the lower back unwinds and let's go,

Bringing awareness now to the spine,

Allowing the spine to soften and release,

As we breathe,

We might imagine the vagus nerve gently travelling down the length of the spine,

Soothing the body from the inside out,

With each inhale,

Picturing the breath lightly massaging the spine,

And with each exhale,

Feeling any tension slowly melting away,

As the vagus nerve supports this deep,

Settling relaxation,

Expanding our awareness now to include the whole back,

Noticing how it feels to allow the back to soften and surrender to gravity,

Enjoying the support of the bed beneath us,

Allowing the back to unwind,

Fully at ease,

Our backs work so hard for us,

Keeping us upright throughout the day,

But now it's time for our back to rest,

To let go,

To fully relax,

We're safe here,

Held and supported,

And now,

Shifting our awareness to the belly,

Softening this area as we breathe,

Noticing the gentle rise and fall of the stomach with each breath,

Inhaling as the belly expands and exhaling as the belly softens and releases,

Expanding and softening,

Rising and falling,

Soft and effortless,

Bringing our awareness to the chest,

Noticing the chest expanding gently with each inhale,

And softening with each exhale,

Noticing how each breath helps us settle more into the body,

Perhaps even sensing feelings of warmth or gentle tingles spreading as the body continues to relax,

Shifting our attention now to the shoulders,

This is an area where many of us hold our stress,

So let's invite the shoulders to soften,

Allowing them to melt away from the ears,

Sliding gently down the back,

Releasing any tension and allowing them to rest,

And now moving to the left arm,

Inviting the arm to rest gently at our side,

Or maybe placing the hand on the belly,

Whatever feels comfortable,

Noticing if the arm feels light or heavy,

Simply observing,

Bringing awareness now to the left hand,

Allowing the hand to soften and relax,

Letting the fingers rest,

The thumb,

Nothing to do here,

Simply unwinding,

Now shifting our attention to the right arm,

Letting it rest by our side or on the belly,

Feeling the weight of the arm,

Moving our awareness to the right hand,

Warmth,

Tingles,

Or maybe nothing at all,

Whatever we notice is perfectly fine,

Just allowing the hand to relax and rest,

Bringing awareness up to the neck and throat now,

Breathing into this area,

And with each exhale,

Inviting softness and release,

Relaxing the back of the head now,

Letting the back of the head rest heavy,

Sinking deeper into the pillow,

Allowing any lingering thoughts or worries to fall away as we surrender into this moment,

Moving our awareness into the jaw,

Unclenching and releasing any tightness there,

Fully letting go,

Dropping into this present moment,

Softening the tongue inside the mouth,

Relaxing the cheeks,

Relaxing the forehead,

Relaxing the temples,

Allowing our body and mind to fully relax,

Drifting effortlessly towards a peaceful slumber,

Now,

Let's expand our awareness to include the whole body,

Gently sweeping our attention through the entire length of the body,

From the top of the head to the tips of the fingers and the tips of the toes,

Noticing the sensations of relaxation spreading through the body,

Allowing this relaxation to settle deeper and deeper with each breath,

We are resting here,

We are letting go,

We are allowing the body to find its natural balance,

As both the body and mind become increasingly peaceful,

We are ready for rest,

We are ready for deep restorative sleep,

Let's take a moment to enjoy this feeling of relaxation,

Allowing it to sink deep into the body,

Soaking in this sense of ease,

Coming back now to the gentle,

Steady flow of the breath,

Imagining the breath expanding to include the whole body,

The breath breathing the body,

Slowly,

Gently,

Resting here with a sense of ease,

Allowing the body to relax more fully with each exhale,

Releasing tension,

Settling in,

Softening into this moment,

The body feeling more and more peaceful with each breath,

Heavy,

Deeply relaxed,

We are resting,

Letting go,

Inviting the body and mind to unwind,

Completely releasing into this state of deep rest,

A gentle drifting into sleep,

There's nothing left to do,

Nowhere else to be,

We are simply here,

In this moment,

Drifting into a deep and peaceful slumber,

Sinking into a deep and restful sleep,