Sleep Meditation: The Empty Room (Meditation For The Night)

Stop the mental noise of a demanding day. This meditation is designed for those who struggle with a racing mind at night. We use a powerful visualization of a spacious, quiet room to create distance between you and your thoughts. By observing your "mental load" without reacting to it, you regulate your nervous system and lower your cognitive arousal. Move from "doing-mode" into a state of deep, restorative presence.

Transcript

Lie down and let your body find its natural place.

Let your hands rest by your sides.

Close your eyes and feel the darkness behind your eyelids.

Take a slow breath in and as you exhale,

Imagine you are stepping out of the day.

Leave all the conversations,

The tasks and the noise behind you.

It is all staying outside.

You are entering a different space now,

A space only made for rest.

Imagine your mind is a large,

Beautiful room.

The walls are soft and dark and the ceiling is high above you.

It is a room of perfect peace.

There is a window on the left and a window on the right.

Both are open to the cool night air.

A gentle breeze is moving through the room.

Notice your thoughts.

They are like dry leaves being carried by the wind.

They enter through one window and they drift out through the other.

You don't need to catch them.

You don't need to stop them.

You are just the space they are moving through.

If a thought about tomorrow comes,

Let the breeze take it away.

If a memory of today comes,

Let the breeze take it.

Watch them enter and watch them drift out.

The room is becoming darker now.

The air is getting cooler and softer.

With every breath,

The walls of the room seem to expand.

There is more and more space between your thoughts.

The silence is growing.

It feels like a soft velvet blanket.

You are lying in the center of this room.

Perfectly safe.

Perfectly still.

Notice the gaps of silence.

The space where there are no words.

No images.

Just the quiet.

The silence is nourishing you.

It is clearing away the clutter of the day.

Your mind is becoming as vast and as quiet as the night sky.

The windows are closing now.

The room is sealed and silent.

You are wrapped in a cocoon of soft,

Dark peace.

Your thoughts have all drifted away.

What remains is a feeling of emptiness.

Not a lonely emptiness,

But a peaceful,

Resting space.

You are ready to disappear into this quiet.

Your breath is like a slow wave washing over you.

Let go of the visualization.

Let go of the room.

There is only sleep.

Safe.