Guided Meditation: Stillness to Sleep

We sometimes have a hard time getting to sleep because we tell ourselves stories about what happened earlier in the day or what may happen tomorrow. This 8 minute Stillness to Sleep Meditation helps us release the events of the day and settle into a peaceful sleep.

Our guided meditations are best practiced by listening to the podcast, so here is the audio for your convenience.

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If you want to read it through, here is a transcript for you!

The best method for increasing our mindfulness is meditation, so I invite you now to join me as we learn to bring our attention and focus on this present moment. Sit comfortably straight, not rigid, to allow air to flow freely through your body. If you are sitting in a chair, move forward so that you are not relying on the back of the chair for support. If you sit on the floor, use a cushion or folded blanket so that your knees are slightly lower than your hips.

I suggest you breathe in through the nose and out through the mouth, but if you can’t, it’s fine. Just breathe in whatever way is most comfortable for you. As you begin to relax, note that you may experience bodily sensations while meditating. Salivation. Grumbling stomach. Itching. It’s just your prefrontal cortex waking up so it’s not a problem. If during meditation you experience too much discomfort, physically or emotionally, simply stop and take a couple of deep breaths. Perhaps drink a little water. You can return to the meditation if you like or you can simply stop and try again later.

Give yourself permission to take this break away from your tasks and responsibilities. Close your eyes or soften your gaze and look at the floor a few feet in front of you. We’re now ready to meditate together.

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Meditation:

You may do this meditation in any position in which you feel most comfortable. Just settle into the position. Soften your gaze or close your eyes and take a deep belly breath in through your nose, and out through your mouth like you are slowly blowing a bubble.

Then simply breathe normally, noticing your breath.

Imagine that someone has sprinkled you with freeze dust and notice how it feels as your body becomes totally still.

For the next moment, rest your mind. If you’d like, you may imagine the mind resting on the breath the same way a butterfly rests gently on a flower.

Or, you could say to yourself that there is nowhere to go and nothing to do in this moment except rest.

Notice as everything settles down. Be with this feeling of stillness. Notice your breath.

Become aware of the urges and sensations in your body. If you feel an itch, just notice it, and let it go by focusing your attention on another part of your body that isn't itching.

If you feel the urge to shift and move your arm or leg, again just notice the urge. Let it go and focus your attention on another part of your body that feels comfortable.

If you notice a thought that is not about this stillness, acknowledge it, accept it, let it go and return your attention to your stillness.

Imagine your mind is settling and calming as your body does the same.

Notice that as you experience the stillness you begin to feel quiet, calm, almost as if you are floating.

Breathing in. Breathing out.

Fill your body with a cushion of healing energy. If any body part becomes uncomfortable, inhale and fill that part of your body with a cushion of air.

As you exhale, let go of everything that needs to go.

Continue this process and be in the stillness for the next couple of minutes. If you notice your mind has wandered, simply bring your attention back to the breath or the stillness.

Take another deep belly breath and as you exhale, slowly let the air out as if you are blowing a bubble.

When you are ready, bring your meditation to a close. Gently stretch your body if that feels comfortable for you.

Take a deep breath in, slowly sigh with relief on the out-breath, and enjoy a good night’s sleep.