Five Minute Meditation To Prepare For Sleep

This short, five-minute practice will help you to release any tension as you prepare to fall into a restful sleep. This practice is based on general mindfulness principles and body-scan meditations to help you locate and relax any tension in the body, allowing for a natural drifting off, or a general sense of relaxation.

Transcript

Welcome to this short five-minute meditation to prepare for sleep.

Start by lying down or sitting comfortably.

Take a deep breath in and exhale,

Just noticing any areas you might be experiencing some tension,

Any areas where you're holding on to things from the day.

Start by noticing your feet and legs,

The way the earth supports and holds them.

Notice any tension,

Any gripping.

Take a big inhale,

Sending the breath to any areas you're experiencing tension.

Exhaling and letting go.

Next,

Moving on to your hands and arms.

If you're lying down,

Noticing the weight of your hands on the surface.

If you're seated,

The weight of your hands in your lap.

Taking an inhale and exhaling any tension you might be holding on to.

Next,

Moving on to your belly.

Let go.

There's no need to hold on,

To clench your muscles,

To grip on to anything.

It's okay to let go.

On your next inhale,

Let your breath fill your belly.

Exhale and let go of any of that tension you might be holding on to.

Moving next to your shoulders and neck.

Notice if you're holding on to any tension from sitting at your desk,

Any stress from being at your computer,

Work deadlines that might have found their way between your muscles.

Take an inhale and send the breath to those spaces.

Exhale and let them go.

Letting the shoulders relax,

The front and back of the neck relax.

Notice any tension you might feel in your jaw,

Any clenching.

On your next inhale,

Send your breath to those spaces and exhale,

Letting it go,

Relaxing your jaw,

Letting your tongue fall in your mouth.

Moving up to your eyes and forehead,

Feeling any sensations,

Maybe pinching from looking at your screen.

On your next inhale,

Send your breath up to that space right between your brows,

Letting it flow around the sockets of your eyes,

And exhale,

Letting go of any holding on.

Take a deep breath and just feel the weight of your body on the earth,

Your presence,

And let go.

Let your breath return to normal,

And let yourself drift gently.

Let your body drift into a deep and restful sleep.

Reviews

Love this! I was sitting up but I got so relaxed anyway. This is really great to unwind with
Thank you 🙏🏼