Mindfulness Meditation for Sleep

This guided meditation will gently ease you into deep relaxation and restful sleep. It suggests the 'floor,' however, practice in bed.

Transcript

Now lie down on your back for a deep relaxation exercise.

Your body is flat on the floor.

Do not use a pillow.

Place one hand on your stomach,

One hand on your chest.

Transfer the movement of your breathing so that your inhalation and exhalation appear like a movement in the stomach.

Your chest hardly moves.

Slow deep rhythmic waves of breath in the stomach.

Breath comes in,

Breath goes out.

Let your thoughts bounce and swing on the movement of the breath.

Just be here now.

Place your hands back on the floor.

Relax the stomach muscles.

Breathe deeply into the stomach.

With the next five exhalations,

We completely relax all the muscles in the body.

The muscles melt into the floor.

Continue to breathe slowly and gently as you bring your awareness to the top of your head.

Breathe in from the top of your head.

Breath comes in,

Breath goes out.

Long,

Slow,

Deep breaths.

With every inhalation,

Just sense or imagine a feeling of relaxation beginning to spread down from the crown of your head.

And as you exhale,

Feel all tension gently flow out with each breath.

With every exhalation,

All thoughts slowly fade away.

Notice the muscles in your forehead,

Temples and eyes relax.

Now let your cheeks and jaw soften and let go of all tension with every breath.

Pay attention to your jaw for a moment.

Allow all the muscles in that area to relax.

With every exhalation,

Feel your jaw muscles loosen and let go.

Your whole face is relaxed and at ease.

Now bring your attention to the point between the eyebrows.

Breathe between the eyebrows.

Slow breath comes in,

Slow breath goes out.

Allow the breath to penetrate the point between the eyebrows.

Gentle waves of breathing between the eyebrows.

Breath comes in,

Breath goes out.

Deep breath.

Each exhalation empties the mind.

The point between the eyebrows is relaxed and at ease.

Now let this peaceful feeling flow down into your neck.

Feel it loosening every muscle and every fiber of your body.

Now focus on the throat.

Feel the waves of breathing in the throat.

Breath comes in,

Breath goes out.

The mind empties with each exhalation.

The throat is relaxed and at ease.

With each breath you take,

This relaxing feeling becomes deeper and deeper.

It works its way deep into the muscles in your shoulders,

Soothing them,

Releasing them.

Breath comes in,

Breath goes out.

Breathe into your shoulders and let go and relax.

Feel them soften and release all tension with every breath.

Your shoulders melt into the floor with each breath.

Your shoulders are now relaxed and at ease.

This peaceful feeling flows down from your shoulders and into your arms.

It loosens the muscles in your upper arms,

Your forearms,

Down to your hands,

Relaxing and soothing all the way to the tips of your fingers.

Breath comes in,

Breath goes out.

Feel your arms melt into the floor.

Your arms are completely relaxed and at ease.

As your body relaxes,

Your mind relaxes and your thoughts become lighter and lighter.

You are slipping further and further into stillness and relaxation.

Breathe into silence.

Now bring your awareness to your heart.

Take long,

Slow,

Deep breaths into the heart.

With every breath,

Your heart expands full of love and light.

Breath comes in,

Breath goes out.

Your heart is now relaxed and at ease.

Now slowly bring your attention back to your stomach.

Feel how the stomach gently rises and falls as your breath comes in and your breath goes out.

With each breath,

Feel the waves of peace flow into the stomach.

Breath comes in,

Breath goes out.

Just be here now.

Allow your thoughts to float by with the exhalation.

Allow the breath to soothe every muscle and relax every organ in the stomach.

You are the master of your mind.

You are the master of your breath.

Your stomach is now relaxed and at ease.

Now turn your attention to your upper back and feel this relaxing sensation flow all the way down your spine.

As it gradually works its way down your body,

Feel every muscle in your back relax and unwind.

Your back and spine relax with every breath.

Your entire upper body has become completely relaxed and at ease.

Feel the inner stillness and peace with each breath.

Sink into the serene sensation.

Relax more and more deeply with each breath.

Allow your thoughts to just flow by like clouds on a windy day.

Just watch them.

You are the master of your mind.

You are the master of your breath.

Now bring your attention to your hips.

Feel your hips relax as this peaceful feeling starts to work its way through your lower body.

With every breath relax the backs of your thighs,

The front of your thighs.

You are becoming more and more relaxed with each passing moment.

Breath comes in,

Breath goes out.

All of your thoughts drift by like leaves passing in a stream.

Just watch them.

All of your thoughts ride the exhalation deep into silence.

Your hips and legs are now relaxed and at ease.

Now notice the soothing feelings of relaxation flow down through your knees and into your calves.

With each breath feel your ankles relax.

Now your feet are relaxed.

Allow your entire lower body to relax completely.

Any remaining tension flows out now through the tips of your toes.

Breath comes in,

Breath goes out.

Allow this inner stillness and peace to penetrate your body,

Your mind,

And your spirit.

You are now comfortable,

Peaceful,

Relaxed,

And at ease.

Your body,

Your mind,

And your spirit are one.

Breath comes in,

Breath goes out.

Feel the oneness expand into the room.

You are free.

Allow yourself to fly into the skies.

Breath comes in,

Breath goes out.

Remember,

You are the master of your mind.

You are the master of your breath.

Now gently bring your awareness back to the physical body.

Taking your time,

Come back to the physical body with each breath.

Feel the cool air enter the tip of your nose.

Become aware of the breath in the chest and stomach.

With each inhalation,

Come back to your body.

Come back to the room.

Gently begin to move your fingers and toes with every inhalation.

Moving your fingers and toes,

Come back to the room.

Take your time.

When your body allows you to,

Gently turn over to the right side of the body,

At this stage you can use a pillow.

Your entire body is completely relaxed and at ease.

Your mind is completely relaxed and at ease.

You are complete.

Nothingbook.

Co.

Uk

Reviews

Thank you very much for your lovely meditation.

fully relaxed 💕💕💕

Wonderful & powerful :) Thank you.

Most effective, slow, deep relaxation in the whole body. I didn’t sleep, and she encourages you to wake up at the end. Still.

Beautiful slept all night thank you xxx

Out like a light in less than 5 minutes.

Very nice and soothing. Great voice and direction. I will be back.

Bloody epic, thanks bro

I had a crazy experience during this meditation!!
Thank you!!!

Fell soundly asleep thanks

I find this meditation practice very helpful in falling asleep.

Didn't make it to the end! 😌

Fell right asleep 😍😇

Very nice. Fell asleep and just remember the beginning. 😊

Wonderful! Thank you so much! 😴

Ideal for leaving stress behind. Wonderful, thanks. 🌹

Asleep. Can't even remember meditation. Thank you!

Amazing how well this works for me. Thanks again for a really solid night sleep

What a great listen! Would recommend this to friends for sure. Completely relaxing.