Having a daily mindfulness meditation practice has many benefits. People that meditate every day tend to report that one of the main benefits is that they sleep much better. Guided meditation for sleep makes sense. As we meditate we reset the nervous system, easing it into the parasympathetic resting state where the mind and body are calm, and sleep comes more easily. Through meditation we get better at letting go of the worries and rumination the stop us sleeping. Using meditation for sleep will help you get to sleep faster, get better quality sleep and have more energy.
I’ve created a seven day course to get you started. It includes a daily meditation to use in the morning each day and three extended guided meditations for sleep you can use in bed at night. You can watch them on Youtube, or download them to watch offline by entering you email below. If you download them, I’ll send you a quick daily reminder about each meditation for the seven days. You might like to see this article for help with creating a daily meditation practice.
I hope this helps you get better sleep. Sleeping well is one of the highest impact things you can do to improve your health and happiness. When you’re sleeping well eating well, exercising and performing your best come much more easily.
Guided Meditation for Sleep Day 1
So let’s get started now with the first day meditation.
Guided Sleep Release Meditation for Sleep
Hello and welcome to this sleep release meditation. Let’s begin by lying down in bed in a comfortable position on your back. If you have any discomfort in the back, a cushion under your knees may help. Allow your feet to fall apart gently and rest your arms by your sides. Take a moment to get a general feeling of how your body feels. Make any adjustments that you need to in order to get comfortable.
Guided Meditation for Sleep Day 2
Welcome back to day two of Meditation For Sleep. We talked yesterday about how our busy minds are one of the main things that stop us from sleeping well. It seems strange how the mind can seem busiest at the end of the day in the quiet of our bedroom when our head hits the pillow. But this makes some sense. Our minds get busy during the day but there are so many distractions. At night when it’s quiet and there are no distractions we see how truly busy our minds are. Our restless mind creates a restless body and we end up tossing and turning in bed.
Practising meditation during the day, even in the morning, allows us to check in and manage our busy minds during the day so that when it comes to getting to sleep, our minds are starting at in a calmer state. Meditation teaches us how to relax and let go of the stress we put on ourselves to get to sleep. You’ll become let reactive to these pressures and it’s in this state that the body and mind relax and sleep comes more easily.
Guided Body Scan Meditation for Sleep
Hi and welcome to this body scan for sleep meditation. A guided meditation to use at night to help calm the mind and create a deep restful state.
Guided Meditation for Sleep Day 3
Welcome back to day 3 of Meditation for Sleep. Well done for coming this far. At this stage you may be noticing some improvements in your rest at night as well as your peace of mind during the day. As we’ve discussed, the two are closely linked and we can’t sleep well without managing our thoughts and reactions during the day. If you stay with this program and continue to meditate every day, even just for a few minutes, you’ll find your sleep improving.
Today we’ll do a short practice learning how to better let go. One of the best ways to calm the mind is to become better at letting go of racing thoughts of the past and future. It can also be useful for ignoring sounds and other sensations that intrude during the night. Perhaps most importantly, we can learn to let go of the pressure we place on ourselves to go to sleep.
Guided Muscle Relaxation Meditation for Sleep
Welcome to this muscle relaxation meditation for sleep. This is a practice where we go through the body tensing and relaxing different muscle groups as a way to bring awareness and calm to the mind and body. If your prefer not to tense some or any of your muscles, you can just bring your awareness to each area.
Guided Meditation for Sleep Day 4
Welcome back to day 4 of Meditation for Sleep. Becoming a better sleeper is largely a process of retraining the mind how to let go of a racing mind and any pressure to get to sleep. People who sleep well tend to go to bed without pressure to sleep and without a busy mind. People with trouble sleeping tend to go to bed and when their head hits the pillow they have a busy mind full of thoughts, concerns and pressures about getting to sleep. They think that if they don’t get to sleep soon then they will be tired tomorrow and not function or perform well. They might even realise this is happening but are not able to let go and it builds into more worry.
Guided Meditation for Sleep Day 5
Welcome back to day 5 of meditation for sleep. I hope you’ve found the last few days helpful. It can take a little time for the effects of meditation to be more noticeable, but you may already be getting a sense of how meditation can help calm the mind and prepare both the mind and body for sleep. For most of us it seems like sleep came more easily when we were younger. And while it’s true that as people get older sleep hormones decrease, one of the main reasons that we find it harder to sleep as adults is that there is so much going on in our lives and for our minds to react to. It’s not that we can’t fall asleep but more how we react to that not falling asleep. The longer we lie in bed awake and worry about not sleeping, the harder it is to get to sleep. If we can avoid reacting to the pressure to sleep, if we can stay calm and relaxed, knowing that we are getting almost as much rest lying in a calm state of awareness, we’ll be in the perfect state to drift off to sleep. Practising meditation during the day is the best way to develop this non reactivity. If we can take a few minutes to meditate each day, and maintain peace of mind during the day, we’re much more likely to carry this into bed where we can drift off to sleep.
Guided Meditation for Sleep Day 6
Welcome back to day 6 of Meditation for Sleep. I hope you’ve been finding the meditations useful and had some restful night’s sleep.
We often find that in the evening when we climb into bed and rest our heads on the pillow that our minds begin to race. They’re full of exciting things that happened, replaying things that didn’t go well over and over, and planning things that we have to do the next day. Being able to let go of these busy thoughts is perhaps the most important part of getting to sleep and getting good quality sleep. But when we’re in the middle of a busy day it can be hard to know how the body and mind are. Meditating everyday, even for just a few minutes each day allows us to be better tune in to how we’re feeling and we get better at not reacting to events through the day, creating a better environment for sleep at night.
In today’s practice we’ll learn how to tune in to how the mind and body are feeling so that we’re better able to know when it’s time to take a break.
Guided Meditation for Sleep Day 7
Welcome to day 7 of Meditation for Sleep. A big congratulations on getting so far in this course. By practicing every day, making some changes to your lifestyle and using relaxing meditations for sleep at night, I hope you’re already experiencing some improvement in your sleep. Training the mind and making lifestyles are the healthiest and most sustainable ways to improve your sleep. It’s sad that many people resort to using sleeping medication. Sleeping pills can lead to dependence and have been shown to increase the risk of dementia. By taking this program and continuing to use these tips and techniques, you’re on your way to getting natural and healthy sleep. When you’re well rested, you’ll find that eating healthy, doing more exercise and performing in every way is easier. Meditation has been proven to increase the functioning of the parasympathetic nervous system, the resting state of the body, and is perfect for developing a state ready for sleep. With practice you’ll find it easier to shift into this state when you want to, on your terms.