Guided Meditation For Insomnia

45 minutes to give your body and mind an opportunity to naturally fall asleep. Meditation ends with music fading out. No end bell.

Transcript

This is a 45 minute guided meditation for when you're having difficulty falling asleep.

Let's begin the practice by finding a comfortable position,

Laying in bed,

Really allowing your body to settle in,

Feeling the bed supporting your body and noticing the sensation of the cover over your body.

And now feeling into the body,

Starting with the top of the head,

The forehead,

The shoulders,

The eyes,

The eye socket,

The nose,

Feeling the cool air as you inhale and feeling the warm air as you exhale,

Feeling the mouth,

The chin,

The jaw,

Noticing any tension,

Feeling the face,

And just see if you can allow the tension to melt away.

Breathing down into the neck and the shoulders and the upper arms,

The elbow and the lower arms,

The rest,

And the hands.

Now moving into the upper torso and bring the attention to your physical heart.

You might even place one hand over your heart center and see if you can feel your heart beating.

And noticing the emotional tone of the heart center,

Making room for all the experiences and letting go of judgment.

Now bringing the attention to the lungs and feeling the rise and the fall of your chest area.

Now moving the attention down into the belly.

And if you wish,

You can place the other hand over your belly,

Feeling the belly rise and fall with each breath.

And feeling the lower back.

And moving down into the pelvic area and all the organs of digestion and reproduction.

And moving into your hips and the upper legs,

The thighs.

And the knees.

And the lower legs.

And the ankles.

And the feet.

Now let's bring the attention to the entire body,

From the toes to the fingertips to the crown of the head.

And let's pause here for three breaths,

Breathing in through the nose and exhaling through the mouth.

Two more,

Breathing in.

And exhaling through the mouth.

And one more,

Breathing in through the nose.

And exhaling through the mouth.

And just allow your breath to return to normal.

And now bring your attention to the breath.

And simply notice yourself breathing.

And exhaling through the mouth.

And exhaling through the mouth.

If you've noticed that your attention has wandered away from the breath,

Just simply welcome yourself back and return to noticing the breath.

You don't need to be in any particular state.

Or in any state of mind to engage in this practice.

Thank you.

Thank you.

You may notice different thoughts or physical sensations.

Or thoughts or feelings or emotions.

This is all part of the experience of this meditation.

Thank you.

Thank you.

And you might notice if you're clinging or efforting.

Or if there's tension in the mind or in the body.

And just see if you can breathe into that space.

Thank you.

Thank you.

Thank you for creating a mental and physical environment that's conducive to sleep.

Your body knows how to fall asleep.

Thank you.

Thank you.

Thank you.

You may notice different thoughts or feelings.

Or perhaps even fear around falling asleep or not getting enough sleep.

These thoughts are perfectly natural.

And we can simply allow these thoughts to come and go.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

If you notice tension in a particular part of your body,

You may find it helpful to flex and relax that part of the body.

You can also place your hand over that part of the body and gently breathe into that space.

Thank you.

Thank you.

Thank you.

Thank you.

If you're having difficulties keeping your attention on the breath,

You can try noting the breath.

So breathing in,

Silently say the word in.

And as you breathe out,

Silently say the word out.

In and out.

With each in breath,

You're drawing in fresh air and energy.

And with each exhale,

Letting go of anything that you no longer need or is no longer serving you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Moving onto our breath,

To our self.

Becoming more familiar with our mind and our thoughts.

Without getting carried away or trapped in them.

Just like watching clouds in the sky,

We can cultivate the ability to become an observer of our own mind.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Breathing in your body and your mind.

Your body knows how to fall asleep.

And now our job is to show up and create an environment that's conducive to sleep.

Not trying to force it or chase after it or struggle.

But rather collaborating with your body and mind.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Wishing you rest,

Relaxation and ease.

May you be happy.

May you be free from suffering.

May you be happy and free from suffering.

May you be free from suffering.

May you be free from suffering.

May you be free from suffering.

Reviews

Saved my night’s sleep!! Amazing! Thank you so much

I felt so relaxed as this was narrated in a soothing way, coaxing my body snd brain to deep slumber. Had 5 hours uninterrupted sleep. Thank you 🙏

I'm not sure why there is so many bad or mediocre reviews. this is a guided meditation mama I found it excellent, and the background music was something that anchor on to.

I loved it and will be back to use it in the future.

Namaste 🙏

Having used many sleep meditations recently, I’m amazed by this one in particular. I haven’t a clue as to what is said after the first 10-15 minutes....or even if she is still talking at the end. I’m weaning off of prescribed -Xanax-for-sleep after 8 years. This meditation is among the best. Namaste.

Thank you ! I loved it!🙏❤️

I’ve had several insomnia all my life. This actually relaxes me and clears my head enough to let me fall asleep! Thank you so much!

Thank you. That was very helpful. I woke up in the mid of the night, very tense after a nightmare but your guided meditation settled me and I fell asleep again.

Very calming. Music is so peaceful. TY🙏

I love this meditation it puts me to sleep and at ease .

This is my favorite sleep meditation that I have ever heard. I look forward to hearing it every night and never stay awake long enough to hear the end.

Great meditation. Thank you. ❤️

works like a charm😴

Really excelent. Her voice ia incredible. Thanks a por.

I was out within the first 5 minutes. Soft, soothing voice lulled me to sleep.

Really enjoyable. I especially liked the part when the speaking got further and further apart about 2/3rds through. This really allowed my natural sleep rhythm to kick in and pull me down to sleepy town. Thanks!

Fell asleep before it ended

Beautiful music with a calming gentle meditation.

Very relaxing. It put me got to sleep.

So softly and gently presented. For the first time in a long time I experienced the separation of mind, body and spirit.

So wonderful you just can't listen to it all!