Guided Bedtime Meditation (Male)

This is a guided meditation is designed to take your mind off the troubles of your day, and lull you into a deep, relaxing sleep. We understand that different people have different preferences on the voice they like to hear, "The Balance Warrior" have now started to incorporate male and female versions in our meditations. This is the male version with Matt narrating the 1st half, and finishing with the soothing sounds of the music. Get into a comfortable position, and get ready to fall asleep.

Transcript

This meditation is designed to help you release the tensions from your day and get you into a more comfortable mind space so that you can most easily fall asleep and feel refreshed whenever you decide to wake up.

Begin this meditation when you are ready to fall into a deep sleep.

Get yourself comfortable in your bed.

Adjust your pillows and blankets and get into whatever position in which you can most easily fall asleep.

Close your eyes.

Start to notice your breath.

Focus on the rise and fall of your chest and belly.

Notice the way that your breath feels as it enters and leaves your nose.

Don't try to control the way you're breathing.

Go at your own pace and simply notice it.

You may have thoughts and feelings running through your head from the day.

This is perfectly normal.

There is no need to try to stop these thoughts and feelings.

Simply notice them from a distance.

Think of these thoughts as clouds passing through the endless sky of your mind.

Whenever a thought comes into your mind,

Surround that thought with a puff of clouds and watch it gently float away.

Take a few breaths and start taking notice of any tension you may be carrying throughout your body.

Follow with ease through a gentle body scan,

Beginning with the bottoms of your feet.

Flowing up from your feet to your shins,

Over your knees,

To the tops of your legs,

Releasing any tension you may be holding.

Move up through the pelvis and into your lower back,

Over your tummy,

Releasing tension.

Keep scanning up over your ribs and your upper back,

Into your shoulders,

Down your arms,

Into your hands,

Releasing tension.

Now start to move back up your arms to your shoulders and your neck,

Releasing as you go.

Notice any tension in your jaw,

Your face,

Your eyes,

And finally up to the crown of your head.

Slowly let go and let yourself sink deeper and deeper into relaxation.

Spend the rest of this meditation just being with yourself,

Observing your thoughts floating away in the clouds and releasing any tension that may arise throughout your body as you listen to the soothing sounds of the music.

I will now leave you alone for the rest of this recording.

Sleep well.

Reviews

This is great! I’ve suffered from insomnia off and on for years and quarantine (not to mention the fireworks...) has my sleep schedule going wild. I tend to wake up 4-5 times in the middle of the night and have the hardest time falling back asleep. I listened to this for the first time last night and twice it put me back to sleep *immediately*- thanks!!