20-Minute Sleep Meditation

Let go of the stress of the day and ease into sleep with this 20-minute guided sleep meditation. You will practice mindfulness of both breath and body as you drift into relaxation. Give your body the rest it needs tonight.

Transcript

Begin by getting comfortable in your bed, Lying on your back, Or in any position that feels supportive. Allow your hands to rest gently, Your body fully supported beneath you. If it feels okay, Softly close your eyes. Take a slow, Gentle breath in through your nose and exhale through your mouth. Again, Inhale slowly and exhale, Letting the day begin to fall away. One more time, Breathing in and breathing out. Now allow your breath to return to its natural rhythm, No need to control it. Just notice the quiet rise and fall. Bring your awareness to the points of contact, Your body meeting the bed. Notice where you feel supported, There's nothing you need to do, Nowhere you need to go, Just arriving here. If your mind is still busy, That's okay, There's no need to push thoughts away. Just gently noticing, And allowing them to drift, Like clouds passing in the sky. Each time you notice your mind wandering, Softly guide your attention back to your body, Back to the feeling of resting. Now we'll move slowly, Paying attention through the body, Inviting each area to soften. Bring your awareness to your forehead, Allow it to smooth, Releasing any tension. Your eyes, Soft in their sockets, Your jaw unclenched, Your tongue resting gently. Let your neck and shoulders drop, As if any weight you've been carrying can be set down now. Feel your arms, Upper arms, Forearms, Let them grow heavy. Bring awareness to your chest, Notice the gentle movement of your breath, Just natural. Your belly, Softening, Rising and falling with each breath. If you notice any holding here, See if you can allow just a little more ease. Your arms, Your pelvis, Supported, Grounded, Heavy, The toes, As if sinking gently into the surface beneath you. Nothing to hold, Nothing to carry. Now bring your attention back to your breath, Now bringing in a sense of calm. And each exhale, Releasing anything you no longer need. Breathing in, If it feels helpful, Silently repeat, Inhale, I am here, Exhale, I am here. Inhaling, Exhaling, I can rest, Softening, Exhaling, Letting go. Allow your breath to be slow, Easy. With each exhale, Feel your body settling deeper, Now there's nothing more you need to follow, Just let it drift. You can simply rest, Floating. Sleep may come quickly, Or slowly, Either way is ok. The best way is to rest, Into sleep, Supported, Grounded.