Guided Sleep Meditation: Slow Down the Mind by Tuning into the Body [Video]

Guided Sleep Meditation: Slow Down the Mind by Tuning into the Body [Transcript]

Today we’re going to be focusing in on tuning in with our bodies and slowing down our brains so that we can get a little bit better sleep. This is a meditation that I’ve adapted from the UCLA Mindful Awareness Research Center, which is a great resource, has a ton of different meditations, including sleep meditations, in different languages so it’s also really accessible. But today, we’re going to be tuning in with our bodies, slowing down a little bit so that we can get closer to a state of rest and hopefully get you guys some sleep tonight. So, join me for that, you’re welcome to come along.

Begin Sleep Meditation

As you do the meditation you may find yourself drifting off to sleep. This is fine. You can allow the meditation to turn off on its own. If you notice thoughts such as worries or concerns arising that take your attention away from the meditation, this is also normal. See if you can redirect your attention back to the body scan. I’d like you to find a comfortable position laying down, or whatever relaxed position is available to you right now. In this meditation we’ll be noticing our body laying down on the bed. We’ll be feeling the body’s sensations that are present, scanning the body for any kinds of obvious sensations, like vibrations, tingling sensation, heaviness, pressure, movement, heat, coolness. We’ll be noticing these sensations without trying to change them or make them different, simply bringing a mindful attention of curiosity and openness to the present moment. 

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Continuing Sleep Meditation: Body Scan

We can begin the meditation by noticing the sensations at the top of our head. So, simply bring your attention to the top of your head now, and just notice what you feel. You might notice some vibration or pressure, allow your attention to notice your skull as it make contact with the bed or pillow. There might be a sense of pressure, weight. Be curious about your experience.

Then begin to notice the sensations in your throat and neck, and become aware of anything that’s present for you and in your shoulder area. If at any point you notice tension arising sometime in the act of noticing it you may find yourself releasing the tension and relaxing. You can breathe gently, directing that breathing into that area and allow it to soften. Bring your attention into your stomach area. If your stomach is tense or tight let it soften.

Take a breath, notice your hands. Are your hands tense or tight? See if you can allow them to soften. Notice your arms, feel any sensation in your arms and let your shoulders be soft. Now notice your back. Notice if you feel any pressure, pulsing, heaviness, lightness. You can notice your legs against the bed, the floor, the chair. Notice the weight and pressure, any vibration or heat. Now notice your feet, wherever they’re at, any tension or tightness in the ankles. Then notice your whole body present. Take one more breath. Be aware of your whole body as best you can. Take a breath.

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Conclude Sleep Meditation or Start Again

Now that you’ve scanned your body you’re welcome to start again, or you can continue on your own. This time if you wish to start at your feet then go back up through your body until you get to the top of your head, feel free to scan your body up and down as many times as it’s helpful to you.

What helps you fall asleep and stay asleep? Share your answers in the comments below!