Bedtime Wind Down: A Calming Meditation For Deep Sleep

End your day with peace and ease. This short evening practice is designed to help you release the tension of the day, quiet your busy mind, and prepare your body for deep, restful sleep.

In just five minutes, you’ll be guided through gentle breath awareness and relaxation, allowing you to let go and drift naturally toward rest.

Perfect for anyone who wants a simple nightly ritual to calm down before bed.

Transcript

Welcome to this short evening wind down.

These five minutes are your time to let go of the day,

Release tension and prepare your mind and body for a deep restful sleep.

Find a comfortable position in your bed or wherever you will be able to drift off to sleep.

Gently close your eyes and allow your body to become heavy.

Take a slow deep breath in through your nose and a long gentle exhale through your mouth.

Let your shoulders drop,

Let your jaw soften.

Allow your body to signal it's safe to rest.

Bring your attention to your forehead,

Smooth it out,

Soften the space around your eyes.

Relax your cheeks,

Your lips,

Your tongue.

Feel your head sink into the pillow or cushion beneath you.

Now bring awareness to your shoulders and arms.

Let them grow heavy and relaxed.

Feel the weight of your chest and back sinking into the support beneath you.

Relax your stomach,

Letting go of any holding.

Allow your hips,

Legs and feet to soften,

Heavy and at ease.

From head to toe your body is letting go,

Melting into comfort.

Now gently bring your attention to your breath.

No need to change it,

Simply notice.

Each inhale is soft and effortless.

Each exhale is a release.

If thoughts arise allow them to drift away like clouds passing across a night sky.

There is nowhere else to be,

Nothing else to do,

Only this moment of ease preparing for rest.

As you drift closer to sleep,

Silently repeat to yourself,

I am safe,

I am calm,

I am ready to rest.

Allow yourself to surrender to the quiet,

To the softness,

To the peace of the night.

Rest well.