5 Minute Nighttime Meditation For A Deep And Blissful Sleep

Meditation doesn't have to take a lot of time. Even practicing a few minutes a day, especially after a long day but before turning in for the night, can help set you let go of accumulated tension, quiet the mind and prepare you for more restorative sleep. This 5-minute nighttime meditation is meant to be done right before bed. It's a quick but powerful release that employs the breath portal known as the kumbhaka. Pair it with the 5 Minute Morning Meditation for a Bright and Blissful Day.

Transcript

Good evening.

It's time to get cozy and to unwind and let go of the day.

Begin to focus on your breath.

Just let it be natural.

This miracle,

This breath that breathes you.

Feel how it impacts the body,

How it moves and moves you.

How deeply can you be aware of your breath,

Excluding all other sensory information,

Focusing only on the breath?

Deepen your awareness of this miraculous force and notice how it slows,

How it deepens.

And now turn your attention to the kumbhaka.

It's that pause at the top of the inhalation before you exhale and at the bottom of the exhalation before you inhale.

Notice that little pause.

Don't effort to elongate it,

Just let it be.

And notice how in that space there are no thoughts.

There is only silence and presence.

Notice that that silence,

That quiet,

Is in every part of the breath.

It's just a little harder to notice when we're inhaling and exhaling.

Track it.

Rest and abide in that silence and presence.

And now as we come to the end of our practice,

I wish you the most pleasant sleep,

Full of that silence and spaciousness.

May you have sweet dreams and waken fully rested.

Good night.