8-Minute Meditation For A Restful Sleep

This guided meditation may be practiced any time you feel you’d like to relax but can be especially helpful to wind down in the evening or to practice in bed right before you wish to fall asleep. We will do a short body scan, followed by a few minutes of silent meditation.

This recording uses binaural beats containing theta waves, which may be helpful in calming the mind and assisting with deep relaxation.

Music by Silencio Music.

Transcript

Welcome to your meditation for a restful sleep.

Please begin by either sitting in a comfortable upright position with your spine straight and shoulders relaxed,

Or by lying flat on your back with arms by your sides.

If it feels comfortable to do so,

You may close your eyes and just check in with how you're feeling.

Simply observe any emotions or thoughts without judgement.

Just let them be there,

Exactly as they are.

Now take a deep inhale through your nose,

The deepest breath of the day,

And then exhale slowly and deeply,

Releasing all the air from your lungs.

Now I'd like you to bring attention to your eyelids.

Allow them to feel heavy,

And if you haven't already,

Allow them to close.

Feel your eyelids relax,

And allow this feeling of relaxation to spread gently down through your neck and shoulders.

Drop your shoulders away from your ears and let this feeling of relaxation travel down both arms,

To each hand,

And down each fingertip.

Allow your arms to feel heavy as you continue to relax through your chest,

Your torso,

Your hips.

Now feel your entire left leg relax.

Feel your entire right leg relax.

Let your feet be heavy,

Sinking into the surface beneath you.

Breathe in.

Breathe out.

By simply being here with your eyes closed,

Your mind relaxed,

And your body heavy,

You are allowing yourself to rest in a calm,

Present awareness.

Allow yourself to experience these benefits as we sit in silence for the next two minutes.

Let your body relax.

You You You You Now as you slowly bring your awareness back to your breath Notice how you're feeling You may slowly come back to your body by moving your fingers and toes Or if you're ready for sleep,

You may simply remain exactly where you are Smile as you inhale Feel relaxed with your exhale Thank you for allowing me to lead you in this guided meditation today And from my heart to yours,

I'm sending you feelings of peace and relaxation And wishing you a beautiful rest of your day or night

Reviews

I passed out before finishing the meditation:)

Very relaxing meditation. Your sweet gentle voice was very effective. Thank you. Namaste 🙏

Struggled to not get distracted during the 2 minutes of silence but enjoyed the instruction.

Soothing, lovely voice. Right amount of talking. 🙏🏻 Thank you.

Lovely meditation 🙏🏽

Sending you feelings of love and relaxation. Amazing voice! 💓

Soothing voice! Beautiful practice 😇

Thank you for offering this calming meditation. I found the teacher’s voice and background music soothing. I appreciated that at the end the teacher offered the option of just drifting off to sleep. Not asleep but definitely more relaxed.