10 Minute Meditation To Help You Fall Asleep

If you’re unable to sleep at night and you reach for your phone, play this meditation instead of reacting to notifications or scrolling through social media, to better increase your chances of falling back asleep.

Transcript

Snuggle yourself into bed and take a few full breaths.

Ground yourself in this moment by becoming aware of your body exactly as it is right now.

Laying on your back,

Get comfortable and commit to a relaxed stillness.

Do your best to stay still since movement activates the mind and brings energy to the body.

Sink your body into the mattress.

You may think you are already relaxed,

But we unknowingly bring some of the holding on of our daily life into bed with us.

Place your hands to your body and take full,

Slow breaths.

With each exhale,

Tune into your body,

Letting go and sinking into the mattress little by little.

It may take time,

And it may be subtle.

There's no rush.

At the same time,

As best you can,

Take full belly breaths that aren't forceful,

As this too can increase energy.

Breathe easily,

Making the exhales a little longer than the inhales.

If your mind or energy is feeling some restlessness,

Scan your body from head to toe.

The more restless you're feeling,

The more detailed you can be.

Each time you scan over a part of the body,

Intentionally soften more deeply into your bed.