Lesson 1
Drift To Sleep With Gratitude
Incorporating gratitude into your bedtime routine helps release the stress and negativity of the day, creating space for calm and peace. By focusing on what you’re thankful for, you shift your perspective and invite a more relaxed, positive state before sleep. Tonight, we’ll take a few moments to reflect on what you’re grateful for, allowing your mind and body to settle and rest deeply.
Music: "Looking Deep Inside" composed by Music Of Wisdom
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Lesson 2
Grounding The Body And Mind For Restful Sleep
This meditation will guide you through box breathing and a body-scan technique to help calm your mind and relax your body for restful sleep. These practices work together to slow your breathing, release tension, and bring your awareness gently into the present moment. By the end, you’ll feel grounded, peaceful, and ready to drift into deep, restorative rest.
Music Of Wisdom as a contributor & Composer: Narek Mirzaei
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Lesson 3
Preparing The Body For Rest
This session teaches the importance of winding down before bed through gentle stretching and gratitude. By combining light movement with mindful awareness, you’ll release tension, calm your nervous system, and prepare your body for rest. Allow this practice to guide you into a peaceful state where sleep comes naturally and easily.
Music by RelaxingTime from Pixabay
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Lesson 4
A Musical Sleep Journey
In this bedtime meditation, you are gently guided into deep relaxation accompanied by the soothing violin and composition of Pablo Villegas. You will see how together, breath, gratitude, and music can blend into a tranquil space where you can let go of the day and drift into peaceful slumber. You can allow the melody and your own awareness to carry you beyond daily concerns and into a place of calm appreciation and rest.
Music Pablo Villegas from Insight Timer
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Lesson 5
A Musical Body Scan For Restful Sleep: Harmonized Healing
In this soothing bedtime session, you will examine how to relax through the gentle rhythm of your breath and the flow of calming music. Each note and exhale work together to release tension, balance energy, and guide the body toward deep rest. By surrendering to sound and breath, you’ll cultivate stillness, self-healing, and a peaceful night’s sleep.
Music created by Sarah Parfett "Still | Music For Stress"
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Lesson 6
Cool Calm: The Perfect Temperature For Deep Sleep
In this session, we’ll explore how a cool, comfortable temperature can help your body and mind naturally ease into rest. As your body begins to soften and release the day, you’ll notice how calmness flows more easily when the air around you feels just right. Then, I’ll gently guide you into a peaceful meditation to help you let go of lingering thoughts, relax deeply, and drift into a blissful, rejuvenating sleep.
Music from Johnny Easton on #Uppbeat
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Lesson 7
The Transition: Slowing Down Before Sleep
By taking time to settle, breathe, and let go of lingering thoughts, you allow your natural rhythm of sleep to awaken within you. Ease into stillness as you create the peaceful space your body deserves before drifting into restorative slumber. After discussing techniques, this soothing meditation helps you gently shift from the busyness of the day into a state of calm, preparing your body and mind for deep rest.
Music from #Uppbeat
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Lesson 8
Starlit Awareness: Expanding Beyond The Self
As you journey into Week 2, you'll explore gentle imagery and its benefits. You'll rediscover your place within the natural rhythm of the universe, a reminder that you are never separate from the stars. Through this awareness, your mind softens, your heart opens, and deep, restorative sleep becomes effortless.
Music from Tranqulium on Uppbeat
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Lesson 9
Floating On A Cloud Into Peaceful Sleep
In this session, I’ll guide you through the power of floating imagery—a gentle visualization technique that teaches your body to release tension and drift into calm. Together, we’ll explore how imagining yourself weightless and supported can quiet the mind and signal to your nervous system that it’s safe to rest. Then, as the soothing music plays, you’ll float freely into a state of deep peace and restorative sleep.
The ambient music Floating is © James Anthony Walker.
James Anthony Walker is an award-winning and highly in-demand composer of ambient music.
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Lesson 10
The Power Of Guided Imagery For Sleep
Tonight’s session explores how guided imagery can gently retrain your mind and body to release tension and transition into deep rest. You’ll learn how visualizing peaceful movement, like traveling down a quiet country road, can calm the nervous system and invite feelings of safety and ease. This longer meditation will help you experience how extended, sensory-rich journeys allow the mind to settle naturally into sleep.
Music from Johnny Easton
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Lesson 11
The Stars To Help You Sleep
In this session, you’ll explore how guided imagery of the night sky can help calm the mind and prepare the body for deep, peaceful rest. Together, we’ll use visualization to reconnect with the sense of wonder many of us felt as children — lying beneath the stars, counting their soft glow, and feeling safe, small, and infinite all at once. You’ll learn how this simple imagery can train your brain to release the day’s thoughts, regulate your breathing, and create a nightly ritual of stillness that invites deep, restorative sleep.
Music from Jonny Easton Dreamland
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Lesson 12
Inner Child Soothing For Deep Rest
In this session, we explore inner-child soothing as a way to quiet the mind and ease the body into deep rest. By reconnecting with a younger, softer part of yourself, you gently release stored tension and remind your nervous system that it is safe to relax. We end with a meditation that helps you return to a feeling of comfort, innocence, and ease, creating the perfect foundation for peaceful sleep.
Music by Shakib Hasan from Pixabay
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Lesson 13
Why Beach Imagery Helps You Fall Asleep
In this session, we talk about how calming beach imagery can help the mind slow down and prepare for deep, restorative sleep. The warmth of the sun, the rhythm of the waves, and the softness of the sand create a soothing sensory experience that signals to your nervous system that it’s safe to let go. When we end with the meditation, you walk along the shoreline and settle into this peaceful landscape, your mind naturally drifts toward a state of ease, comfort, and effortless sleep.
Music Of Wisdom as a contributor & Composer: Narek Mirzaei
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Lesson 14
Sleep In The Arms Of The Universe
In this extended celestial meditation session, you’ll drift slowly into the stars and explore spacious cosmic imagery designed to quiet even the most active mind. The combination of deep relaxation guidance and a beautiful musical collaboration creates the perfect environment for nights when you need extra time and comfort before sleep. As you float among galaxies and gentle starlight, your body releases tension while your mind settles into peaceful, restorative rest.
The ambient music from outer spaces is © SÏRÏ
SÏRÏ is a multitalented artist on Insight Timer.
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Lesson 15
Gratitude To End The Day
Starting in Week 3, you’ll explore a variety of gentle practices that prepare both the mind and body for rest, including gratitude, affirmations, manifestation, and grounding techniques. These sessions help you understand which approaches soothe you most deeply, so you can create a sleep ritual that feels natural, supportive, and sustainable. By personalizing your nighttime habits, you’ll learn how to ease into rest with intention and carry these calming practices into your long-term sleep routine.
Music Of Wisdom as a contributor & Composer: Narek Mirzaei
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Lesson 16
A Short Reset For Bedtime Bliss
Sometimes stress pulls us away from the self-care practices that support us most, especially at night. This short pre-bed reset helps you reconnect with yourself, release the mental noise of the day, and prepare your body and mind for deeper rest. Use it on nights when you want something gentle, simple, and soothing—just a few minutes to bring you back home to yourself before sleep.
Music by Alan Frijns from Pixabay
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Lesson 17
A Nighttime Meditation For Luck & Abundance
In this nighttime guided imagery meditation, you’ll explore the gentle symbolism of ladybugs—believed across cultures to bring luck, protection, abundance, and joyful new beginnings. Together, we’ll use this calming visualization to quiet the mind before sleep and open your heart to the reassuring messages the universe may be sending you. Allow the soft presence of the ladybug to soothe your spirit, release the day, and invite peaceful rest infused with positive energy.
Music by Ambient Boy from Uppbeat
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Lesson 18
Rewrite Your Money Story
This session continues the abundance work you began last night, helping you gently shift your relationship with money through soothing, sleep-ready affirmations. By relaxing your mind and body, you create space for new beliefs about worthiness, prosperity, and ease to take root while you rest. Allow these calming words to reprogram your subconscious as you drift into deep sleep, awakening tomorrow feeling more supported, confident, and aligned with abundance.
Music by Jonny Easton Dreamland
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Lesson 19
Permission To Rest
This gentle nighttime session shows how soothing affirmations can retrain the mind to remember a simple truth: sleep comes naturally when you allow it. As you drift toward rest, these repeated phrases help dissolve worry, soften tension, and replace old habits with calm, supportive beliefs about your ability to sleep. We will practice letting the words settle into your subconscious as you relax fully, creating space for renewal, healing, and deep, restorative rest.
Music: From Uppbeat, composed by all :ambient
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Lesson 20
A Playful Bedtime Journey For Rest & Comfort
Tonight’s session offers a gentle and playful way to unwind through a children ’s-style meditation designed for both kids and adults. By inviting imagination, softness, and a sense of safety, this practice helps quiet the mind, release stress, and ease the body toward rest without effort. Whether shared with a child or enjoyed on your own, this soothing journey reminds you that relaxation can be light, comforting, and deeply restorative.
Music from Oliver Massa
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Lesson 21
A Gentle Reset For Rest & Recovery
We end with this simple, grounding practice for sleep that uses the gentle pose known as legs-up-the-wall to help calm the nervous system, release physical tension, and prepare the body for rest. Ideal after a long day, travel, stress, or tired legs, this technique supports circulation, eases the mind, and encourages a natural transition into sleep. Whether you use a wall, a chair, or pillows, this is an accessible ritual you can return to anytime, winding and easing, and that helps your body prepare you for sleep.
Music by Brock Hewitt Stories in Sound on #Uppbeat
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