Can't Sleep? 7-Minute Meditation For A Restless Mind

If your body is tired but your mind won't switch off, this 7-minute meditation is for you. We begin with a gentle, extended exhale breathwork practice to help slow the nervous system, before moving into effortless body awareness, not forcing sleep, simply allowing the body to soften and the mind to drift in its own time.
There's nothing to achieve here. Sleep may come. It may not. Rest is enough.

Suitable for all levels. 7 minutes | Extended exhale breathwork: ~3 mins | Effortless body awareness: ~3 mins
Best experienced with headphones, lying down in bed

Disclaimer: This practice is for relaxation and general well-being only. It is not a substitute for professional medical advice, diagnosis, or treatment. Please listen in a way that feels comfortable for you.

Transcript

Welcome. If sleep hasn't come yet, That's okay. You're in the right place. Gently setting your phone aside and allowing your body to settle into the surface beneath you. Feeling your back supported, Resting your head on your pillow. And then whenever you're ready, Gently allowing your eyes to close, If they haven't already. Taking a moment now to thank yourself for being here, For pausing and being present, And connecting with your breath and body in this moment. Beginning by gently observing the natural rhythm of your breath as it is right now. Not changing anything, Just simply noticing. Noticing. Simply noticing your breath breathing itself right now. Perhaps noticing if the breath is fast or slow. Is it deep or shallow? Perhaps simply noticing the gentle rise and fall of the breath in the body right now. I'm inviting you to continue observing your breath if you wish. If not, We'll begin by gently lengthening the exhale, So that it becomes just a little longer than the inhale. There's no need to count or measure the breath in any way. Just simply setting an intention for your breath out to take a little bit more time than your breath in. With each lengthened exhale, Perhaps beginning to notice the natural weight of your body. Noticing the surface beneath you holding you completely right now. Knowing there's nowhere to go, Nothing to do, Nowhere to be. Simply allowing the body to feel just a little heavier with each lengthened breath out. Sinking, Softening, Melting into the surface beneath you. And continuing to take a few more extended exhales now at your own pace. During this meditation, The mind will drift to thoughts, Feelings, Emotions. This is a completely normal and natural part of the process. Nothing has gone wrong when this happens. We begin by lightly resting our awareness on an anchor, Which happens to be your breath right now. Allowing our awareness to naturally drift away as it will many, Many times. And then whenever you happen to realize your mind has drifted, Simply and effortlessly returning to resting your awareness back on your anchor, Which is our breath right now. Taking a few final lengthened exhales now. And allowing the breath to return to its own natural rhythm. Inviting you now to simply begin resting your awareness on the body, Wherever it feels strongest for you. Perhaps this is in the warmth and heaviness of your hands down by your side. Or the gentle rising and falling of the belly as your body breathes itself. Maybe it's the sensation of the pillow softly cradling your head. There's no need to search for this place. Wherever feels most natural is where your awareness is meant to be. Simply resting your awareness there. And then whenever you happen to notice or realize that your mind has wandered, Simply and effortlessly returning to resting your awareness back on your body, Wherever the sensation is strongest for you right now. Drifting away, Drifting back. I'll leave you here.