Sleep Meditation - Compassion for Friend
Compassion, Meditation Scripts, Sleep

Sleep Meditation – Compassion for Friend

Sleep meditation - Compassion for Friend. Today, start with bringing to mind someone from your life who you care about and you know that they’re experiencing some difficulty.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

Welcome back to another guided sleep meditation.
In today’s practice we’ll be focused on the cultivation of compassion.
Sending care for those who are suffering or experiencing difficulty in their life.

So, taking some time to get settled.
Finding a comfortable position, perhaps on your back or on your side however feels most comfortable for you.
Finding a place you can be relatively still.

Softening the belly.
And perhaps taking a few deep breaths just at your own pace.
And allowing your breath return to its natural rhythm.
Letting the body breathe itself.

And for this practice of compassion today, starting with bringing to mind someone from your life who you care about and you know that they’re experiencing some difficulty.

So, this might be a good friend or a relative or a teacher or a mentor.
But you know that they’re experiencing some pain or difficulty, some emotional distress.

I’d recommend choosing someone who is not going through the most traumatic experience.
Something around a level 5 or 6 out of 10.
So, some difficulty that is real but not something overwhelming.

So, taking some time to reflect on this person.
And bring an image of this person into your mind.
Maybe they’re going through financial difficulty or a breakup.
Maybe they’re feeling lonely, overwhelmed, insecure.
Just noticing what is the emotion that they might be feeling.

You may find it helpful to imagine the scenario that is causing them this distress.
And then reflecting on your care for this person.
Reflecting on the fact that you just wish well for this friend.

You want to see them happy.
You want to see them feeling safe and secure.
And noticing where in your body you feel that sense of care.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Compassion for Friend and Self
Compassion, Meditation Scripts, Sleep

Sleep Meditation – Compassion for Friend and Self

Sleep Meditation - Compassion for Friend and Self. Today, we’ll expand and move our compassion outward onto a broader range.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

Welcome back to another guided meditation.
Allowing yourself to find a comfortable position in your bed.
Preparing yourself for sleep.

In this practice today we’ll be continuing with the compassion meditation.
And this time expanding and moving our compassion outward onto a broader range.

So, allowing yourself to settle in.
Relaxing your body as if you were releasing all the tension, all the stress and anxiety.

If you could feel it dropping down through your mattress down into the Earth.
Perhaps taking a few deep breaths.
And finding a place of stillness.

And calling to mind this quality of compassion.
Caring for someone who is in a state of pain or suffering.
Knowing that this is a natural human quality, to care for others.
You already have this quality.
We are simply exercising it.

So, bringing to mind someone from your life who you care about and is going through some difficulty or pain or suffering.
Someone from your life who is easy to care for.

You have a natural goodwill for this person, but you know they’re going through some difficulty.

It can even just be some trouble at work. Some frustration.
Or maybe they’re really busy and they feel really out of balance.

Bringing this person into your mind.
Really visualize them.

Get a sense for what they look like.
Maybe starting with an image of them smiling and being in a good state.
And then reflecting on this experience of suffering.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Coming Home to the Breath
Beginners, Meditation Scripts, Sleep

Sleep Meditation – Coming Home to the Breath

Sleep meditation - Coming home to the breath. Take a few moments just to relax the body. Coming into a place of stillness and ease. Start by taking a few deep breaths.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, welcome back to another guided sleep meditation.
So, taking some time to find a comfortable posture or position in your bed.

Making whatever adjustments you need to make in order to feel at ease and comfortable.

And taking a few moments just to relax the body.
Coming into a place of stillness and ease.

We can start by taking a few deep breaths.
So, breathing in deeply and breathing out slowly.

Doing that one more time, taking a deep breath in and a deep breath out.

And as with before, if you found it helpful or comfortable you can place one hand on your belly and another hand on your chest.

And doing this can help give you a sense for the movement of the breath.
In this laying down posture with a hand on the belly or the chest it’s very easy to get a sense for how the breath moves.

As you breath in, feeling the in breath.
And as you breath out, feeling the out breath.

And at the beginning of this practice you might try extending the breath.
Perhaps taking a few longer inhales and exhales.

If you find it useful you can use a four-count on the breath.
Breathing in for four.
And breathing out for four.

Now breathing in 2, 3, 4.

Breathing out, 2, 3, 4.

Breathing in, 2, 3, 4.

Breathing out 2, 3, 4.

And you can continue that at your own pace as long as you like.

You can stay with the four-count breathing or at any point you can always return your breath just to its natural rhythm.
Letting the body breath itself.

And in today’s practice you can use the breath as our anchor point.
Learning how to come back to the breath.
Using the breath as our home base.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Body Scan
Meditation Scripts, Sleep

Sleep Meditation – Body Scan

Sleep Meditation - Body Scan. Today, we’ll be focused on doing something called a body scan meditation. Scanning through the body with our awareness.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

Guided Meditation Script:
So, welcome back to another guided sleep meditation.
As usual, finding a nice comfortable posture or position in your bed.
And for this one I’d recommend laying flat on your back.
And taking a few moments to settle in.

We can start with a few deep breaths.
So, breathing in deeply and breathing out slowly.
Let’s do that one more time.
Breathing in deeply and breathing out slowly.
And letting all the stress and tension wash away from your body.

And for this practice today we’ll be focused on doing something called a body scan meditation.
So, we’ll be scanning through the body with our awareness, with mindfulness.

And for this practice today we can also relax the body as we go through.
So, in each place where we bring our attention, seeing if you can also soften and relax the body.

So, we can start by bringing our awareness first to the full body.
Just getting a sense of the feeling of the entire body from head to toe.

Becoming aware of the general outline or shape of the body.
Noticing where the body touches the mattress or blanket beneath you.
And feeling the space or the air around the body.

Get curious about what it feels like to have a body.
What does it feel like to have arms and legs, and fingers and toes?

And now to do this body scan we can start by focusing our awareness at the area at the top of the head or the crown of the head.
First just notice if you are aware of any sensations there.
Can you feel the skin on the top of the scalp?

And if you feel nothing then that’s okay.
Just allow that to be your experience.
You might notice some tingling or vibration in the skin at the top of the head.
We can slowly move our awareness down the body.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Counting 1 to 10
Meditation Scripts, Sleep

Sleep Meditation – Counting 1 to 10

Sleep meditation - Counting 1 to 10. In today’s practice, we’ll be using the technique of counting and counting our breaths.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

Welcome back to another guided sleep meditation.
In today’s practice we’ll be using the technique of counting and counting our breaths.
But before we do that, we can take some time to get settled.

So, finding a nice comfortable posture.
Perhaps laying on your back.
Eyes at the ceiling or eyes closed.
You can place your hands at your sides or on your belly.
Just finding a nice comfortable position.

And starting with a few deep breaths.
Breathing in deeply and breathing out slowly.
One more time.
A deep breath in and a deep breath out.

Maybe one more just at your own pace.
Inhaling and filling the lungs and exhaling and letting it all out.
Allowing yourself to fully relax.

And taking a moment just to allow your body to settle into the cushion or the mattress.
As if you were a stone dropped into a pond.
Slowly floating to the bottom.
Finding that final resting place.

Coming to a place of stillness in the body.
And coming to a place of stillness in the mind.
And becoming aware of the breath.
Perhaps tuning into your anchor point.
Wherever you feel the breath most clearly.

Noticing the rise and fall of the belly.
Or the expansion and contraction of the chest.
Or the feeling at the entrance of the nostrils.

And for this counting technique,
what we’ll be doing is counting our breaths up to 10.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Gratitude Body Scan
Gratitude, Meditation Scripts, Sleep

Sleep Meditation – Gratitude Body Scan

Sleep Meditation - Gratitude Body Scan. Today, we’ll be adding in a little twist, so we’ll be doing a gratitude body scan. Scanning and moving through the body.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

Welcome back to another guided sleep meditation.
Getting comfortable in your bed.
And in this practice today, we’ll be continuing with the body scan practice but today we’ll be adding in a little twist, so we’ll be doing a gratitude body scan.

So, as we move through the body, scanning through, we’ll be sending some gratitude and appreciation.
Appreciating what the body does for us, being grateful for it.

So, you may want to lay on your back for this meditation.
Looking up towards the ceiling.
Arms at your sides.
Letting your belly be soft.
And letting the breath be natural.
So, there’s no need to control the breath.

See if you can sink a little bit lower into the mattress.
Can you let gravity pull you down?

And connecting with the full body.
Can you feel the general outline or shape of your body?
What does it feel like to have a body?

And we can start this gratitude body scan by bringing our attention to the top of the head, the area of the scalp or the crown of the head.

And as we go through, just inviting that sense of gratitude for the roll that each of these body parts plays in our life.

So, starting at the top of the head and feeling the skull and the scalp.
And perhaps sending some gratitude for the protection that it provides.
Thank you for keeping my brain safe.

Moving down the forehead, becoming aware of the eyes and the eye sockets.
Sending gratitude for the gift of sight.
Thank you for giving me the ability to see.
Thank you.

Moving down and feeling the nose and the nostrils.
Sensing.
And giving gratitude for the sense of smell.
Thank you for allowing me to smell.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Curiosity Body Scan
Meditation Scripts, Sleep

Sleep Meditation – Curiosity Body Scan

Sleep meditation - Curiosity Body Scan. Today's practice will be getting curious about what you’re feeling in each different part of the body.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, welcome back for another guided sleep meditation.
Taking some time to prepare your body and your mind for sleep.
In this guided practice today we’ll be doing another body scan meditation.

So, for this one you’ll want to find a position laying on your back, arms at your side or on your belly or chest.

And you can have your eyes open or closed.
If they’re open, just having a soft gaze towards the ceiling.
Or closing your eyes.

And for today’s body scan meditation it will be similar to the previous body scan but this time really focusing on developing curiosity.
So, really getting curious about what you’re feeling in each different part of the body.

And if there’s no feeling, then just allowing space for there to be no feeling.

And starting as we usually do with a few deep breaths.
So, breathing in deeply and breathing out slowly.
Releasing all tension from the body.
One more deep breath in and a deep breath out.

Relaxing and sinking.
Allowing yourself to come to a place of stillness.
Feeling the weight of gravity pull you down.

So, we can start this body scan at the top of the head.
So, bringing your attention to the crown of the head.
The area on top of the scalp and just rest it there for a while.

Noticing what sensations, you feel or experience.

Can you feel that area?
And what do you notice?
Is there any tingling or vibration?

If you feel nothing there, just making space for that as well.
There’s no need to force any feeling.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Equanimity
Meditation Scripts, Sleep

Sleep Meditation – Equanimity

Sleep Meditation - Equanimity. This practice will be focused on cultivating the quality of equanimity. The state of inner balance, inner peace.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, welcome back to another guided sleep meditation.
And today’s practice will be focused on cultivating the quality of equanimity.
The state of inner balance, inner peace.

So, taking some time to get settled in your bed.
Lying down and relaxing the body.
Releasing any stress or tension from the body.
And releasing any stress and tension from the mind as well.

So, putting down all your to-do lists and tasks.
Giving yourself permission just to arrive.
With no agenda.
Nothing else you need to do for the day.

Bringing your awareness down into your belly.
Softening the belly and taking a few long and slow deep breaths.
One more time.
Deep breath in, deep breath out.

Allowing your mind to settle on your anchor point.
Feeling your breath.
And see if you can just notice the movement of the breath.
How it changes from moment to moment.

And then moving your awareness outward, feeling the rest of the body.
Becoming aware of your whole body.

And for this practice today of cultivating equanimity, we want to see if we can focus on making space for any experience.

So, whether your experience or sensation is pleasant or unpleasant, see if you can allow it to be present without grasping after pleasant sensations and without pushing away unpleasant sensations.

See if you can simply make space for any experience.
You can use the labelling technique to simply note what you’re feeling.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Metta Benefactor
Meditation Scripts, Sleep

Sleep Meditation – Metta Benefactor

Sleep meditation - Metta Benefactor. Think of someone in your life who has cared for you or helped you out in some way. Consider this person a benefactor.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, settling into a nice comfortable posture in your bed.
Allowing yourself to fully relax.
Letting your body be at ease.
Letting your thoughts and worries fade away.
And getting ready for this place of restfulness.
Getting ready for sleep.

In the meditation today we’ll be doing a form of loving-kindness practice.
Cultivating well-wishing for those people in our life who care for us and who we care about.

And if this is your first time practicing loving-kindness meditation, just a brief introduction to the practice.
The way it works is you’ll be repeating a set of phrases of well-wishing and good intentions as you visualize someone in your life.

And the phrases are not too important.
You can find what phrases work for you.
But I’ll be using a set of phrases.

And those phrases are:

May you be happy and peaceful.

May you be healthy and strong.

May you feel safe and protected.

And may you live with ease and well-being.

And don’t worry about trying to remember those phrases right now.
I’ll be guiding you through the practice.

But just to know what you’ll be doing is visualizing someone and repeating those phrases as you see if you can get behind the feeling of wishing well for someone.
Getting behind that feeling of caring for another person and truly wishing them health and happiness.

So, we can start this practice as we usually do with a few deep breaths.
So, breathing in deeply and breathing out slowly.
Another deep breath in, filling the lungs.
And a deep breath out, relaxing the body.

And from there, letting your breath return just to its natural rhythm.
There’s no need to control the breath in this practice.

So, softening and letting your body do the work of breathing.
And for this loving-kindness practice, I’ll invite you to first bring to mind someone from your life who you know cares about you.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Labelling
Meditation Scripts, Sleep

Sleep Meditation – Labelling

Sleep Meditation - Labelling. Today, we’ll be using our awareness to just notice whatever’s arising in our experience as we fall asleep.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, welcome to another guided sleep meditation.
Taking a few moments to settle in, to get comfortable.
Doing whatever you need to do to prepare yourself for this night of rest.

And for the practice today, we’ll be working on the technique of labelling or noting in this meditation.
So, we’ll be using our awareness to just notice whatever’s arising in our experience as we fall asleep.

So, whether you’re laying on your back or on your side.
Perhaps closing your eyes.
We can start with a deep breath in and a long slow deep breath out.
One more, inhaling and exhaling.

Allowing yourself to fully relax.
Noticing your surroundings.
Noticing the temperature in the room.
The feeling of the air.
Allowing your body to settle.

If you find it helpful you can do a quick body scan.
Just noticing if there’s any tension, any areas you can soften around.
Maybe relaxing the face and the shoulders.

What would it be like to let go completely?
Letting the breath be natural.
No need to control the breath in any way.

Surrendering.
And starting by bringing your awareness onto the feeling of the breath.
Mindful breathing.

Breathing naturally and just noticing, how does it feel to breath.
And as you breathe in and as you breathe out you can use the labelling technique.

So, giving your breath a quiet label in your mind.
So, as you breathe in, you might quietly say, “breathing in”.
And as you breathe out, just quietly in your mind say, “breathing out”.
“Breathing in”.
“Breathing out”.
“Breathing in”.
“Breathing out”.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Metta Friends and Self
Meditation Scripts, Sleep

Sleep Meditation – Metta Friends and Self

Sleep meditation - Metta Friends and Self. Today we’ll include yourself to learning how to send well-wishes in your own direction as well.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, welcome to another guided sleep meditation.
And again tonight, we’ll be focused on loving-kindness and cultivating this well-wishing.

So, taking some time settling into your bed.
Perhaps we can start of with a few deep breaths.
So, breathing in deeply and breathing out slowly.
Another deep breath in, filling the lungs with air.
And a deep breath out, allowing all the muscles of the body to relax.

And today we’ll be continuing this exploration of loving-kindness.
We’ll be expanding the area of where we share our loving-kindness.
And today we’ll be including yourself to learning how to send these well-wishes in your own direction as well.

We can start off with again thinking of an easy person.
Someone who you have a very simple and uncomplicated relationship with.
When you think of this person there’s just a feeling of warmth and goodwill.

You feel a sense of caring for this person and being cared for.
You can use the same person that you’ve used in the previous meditations or perhaps choosing a new person.

But whoever it is, just bringing them into your mind’s eye.
Seeing their face.
Imagining them smiling at you.

Or remembering a time when they made you laugh or made you feel supported or cared for.

And connecting with the intention just to send good wishes for this person.
Connecting with the phrases of loving-kindness and sending them in their direction.

May you dear friend be happy and peaceful.

May you be healthy and strong.

May you feel safe and protected.

May you live with ease and well-being.

And don’t worry too much about whether or not you really feel the loving-kindness but just allowing yourself to repeat the phrases.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Nothing to Do
Meditation Scripts, Sleep

Sleep Meditation – Nothing to Do

Sleep Meditation – Nothing to Do. Just give yourselves permission to be here, with nothing to do, nothing to accomplish, no need to be wherever.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, welcome to another guided sleep meditation. Go ahead and find a nice comfortable position in your bed. Laying down either on your back or your side or however feels comfortable.

We can start with a few deep breaths as usual. So, taking a deep breath in and a deep breath out. One more time. Deep breath in and a deep breath out.

And we can start off just by giving ourselves permission to be here, with nothing to do, nothing to accomplish. Nowhere we need to go.

At the end of the day, giving yourself this full permission to rest. Allowing yourself to put everything aside. Set down all the projects, all the tasks. And so, checking in with your body. And just seeing if there’s any tension or tightness that you can soften around.

Softening the muscles of the face. Softening the muscles around the eyes, the cheeks and the jaw. Loosening the shoulders. Letting the arms drop.

Can you really let go? Allowing yourself to melt into the bed. And from this place of stillness in the body, starting to tune into the feeling of your breath. Connecting with your anchor point.

That one spot either in the belly or the chest. Or at the entrance of the nostrils. Feeling the subtle sensations of the body. And now becoming aware also of your emotional state.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Mountain Visualization
Meditation Scripts, Sleep

Sleep Meditation – Mountain Visualization

Sleep meditation - Mountain Visualization. To calm the mind, to cultivate inner peace and balance, the imagery we’ll be using today is that of a mountain.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, welcome back to another guided sleep meditation.
Allowing yourself to get comfortable.
Relaxing the body.
Settling the mind.

And let’s start out today with a few deep breaths.
So, breathing in deeply and breathing out slowly.
Another deep breath in and a deep breath out.

And letting all the tiredness and stress and tension make its way out of your body. Settling in.
Finding that place of stillness.

And today’s practice will be another guided visualization.
So, using this imagery to calm the mind, to cultivate inner peace and balance.
And the imagery we’ll be using today is that of a mountain.

So, bringing to mind the image of a tall and beautiful magnificent mountain.

Imagining a mountain that reaches high up into the heavens.
So high that it touches the clouds.

And then feel your body as if it were this mountain.
Majestic.
Serene.
And yet, grounded.
Stable.
Becoming aware of all the places where your body touches the mattress beneath you.
And feeling that as the base of this mountain.

Feeling yourself rooting into the earth.
With each in breath, feeling the belly rise as you visualize the rising of this mountain up into the sky.
And with each out breath, feeling the belly fall.

And feeling the stability growing, rooting into the Earth.
And knowing that this mountain is so stable.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Ocean Visualization
Meditation Scripts, Sleep

Sleep Meditation – Ocean Visualization

Sleep Meditation - Ocean Visualization. Today, we'll do a visualization practice, conjuring up an image to help soothe and relax the mind.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, welcome back for another guided sleep meditation.
Allowing yourself to get comfortable, taking whatever adjustments you need.
And checking in with your body and letting go of any stress or tension or tightness.

Doing a quick body scan.
And starting at the top of the head and moving down the face, the shoulders, the torso,
abdomen, legs and feet.
Letting the body be heavy.

We can start with a few deep breaths.
So, breathing in deeply, filling the belly and the lungs.
And breathing out slowly.

One more time.
A deep breath in, filling the lungs completely.
And a slow breath out.
Letting all the air out.

Letting the breath return to its natural rhythm.

And this practice today will be a visualization practice,
conjuring up an image to help soothe and relax the mind.

And so first connecting with your breathing.
Just the natural breath.
Feeling the in breath and the out breath.
Feeling the gentle rise and fall of the belly.

And now bring to mind the image of a wave crashing into a shore.
Perhaps imagining yourself standing at the edge of a beach.
And the waves are crashing into the shore at your feet.

As you look down at your toes, sinking into the sand and you see the waves spreading over them and then receding back into the ocean.

And linking up the feeling of your breath with the image of the wave crashing into the shore and receding.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Metta Friends
Meditation Scripts, Sleep

Sleep Meditation – Metta Friends

Sleep meditation - Metta Friends. We’ll continue with this practice of loving-kindness. Cultivating a well-wishing for those around us and those in our life.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, once again finding a nice comfortable posture, settling into your bed.
Taking any adjustments you need to find the place of stillness. Letting the body settle.

And today we’ll be continuing with this practice of loving-kindness.
Cultivating a well-wishing for those around us and those in our life.

So, just a reminder, we’ll be repeating these phrases of loving-kindness.

There are four phrases:

May you be happy and peaceful.

May you be healthy and strong.

May you feel safe and protected.

May you live with ease and well-being.

And those are the phrases offered but you’re more than welcome to adjust the phrases in any way you like.
Finding what works for you and what feels authentic and genuine.

And so, starting with just a few deep breaths.
Breathing in deeply, breathing out slowly.

One more deep breath in, filling the lungs completely and a deep breath out,
fully relaxing and surrendering.

And calling to mind as we did in the previous meditation, a benefactor.
Someone who has helped you out in life and who you have an easy relationship with.

And you can choose the same person as yesterday
or you can pick someone new.
And you’re more than welcome to pick someone who you don’t know personally.

It might be a religious figure or a historical figure or even a fictional character.
Just bringing to mind someone who you admire, and you feel that if they knew you they would care for your well-being.

So, visualizing their face in your mind’s eye.
Imagine them being here in the room with you.
Just caring for you.
Feeling their care for you.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Resting the Body
Meditation Scripts, Sleep

Sleep Meditation – Resting the Body

Sleep Meditation - Resting the Body. Today, focus on just settling and relaxing. Letting go of any tension or tightness from the body.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, welcome to this series of guided meditations.
I recommend doing these meditations in your bed while lying down and allowing yourself to fall asleep to the meditation.

So, just a reminder to always put your phone on airplane mode or on “do not disturb” before beginning.

To start out, you can take some time to find a nice comfortable position, a nice laying down posture in your bed.
Perhaps laying on your back or laying on your side.

Whatever posture or position feels most comfortable for you.
And perhaps closing your eye.
And you can also keep your eyes open and just have a soft gaze towards the ceiling.

And we can start out this practice just by taking a few deep breaths.
So, breathing in deeply and breathing out slowly.

Doing that one more time.
Taking a deep breath in and a deep breath out.
And just allowing your whole body to soften and relax.
Letting all the tension release from the body.

And if you’re laying on your back,
you might try placing one hand on your belly, your abdomen,
and your other hand on your chest.

Starting to feel just the gentle rising and falling of the belly and the chest with each in breath with each out breath.

As you breath in, seeing if you can feel the way the belly and chest rise and inflate and expand.

And as you breath out,
see if you can notice how the belly and the chest fall and deflate.

Just tuning in with this quality of mindful awareness.
Just noticing what you’re experiencing in the body.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Tonglen
Meditation Scripts, Sleep

Sleep Meditation – Tonglen

Sleep meditation - Tonglen. Tonglen is Tibetan for taking and sending and this is a form of meditation that we can use to cultivate goodwill.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

Welcome back to another guided sleep meditation.
In this practice today we’ll be doing a form of meditation known as “tonglen”.
Tonglen is Tibetan for taking and sending.
And this is a form of meditation that we can use to cultivate goodwill.

In this practice we visualize taking in the pain of others with every in breath and sending out whatever will benefit them on the out breath.

So, we breathe in pain and suffering and we breathe out healing and warmth and light.
This is a form of meditation that awakens compassion.
Allowing us to care for others.

So, we can start this practice as we normally do just by settling the body.
Coming to a place of stillness.
Letting the belly be soft.
Maybe taking a few deep breaths at your own pace.

And before we begin the practice of tonglen, spending a moment or two just connecting with the intention to be of service in the world.
The intention to be a source of healing or refuge for others.
Connecting with this good intention.

And to begin the visualization you can connect with breathing in feelings of heat or darkness or pain.
And breathing out a sense of coolness or brightness or light.

As you breathe in you can visualize a dark smoke coming into your body.
And as you breathe out it’s transformed into light.

This breathing in can signify all the pain and suffering and sadness in the world.
As you transform it inside and breathe out light and healing.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Thoughts Like Clouds
Meditation Scripts, Sleep

Sleep Meditation – Thoughts Like Clouds

Sleep Meditation- Thoughts like clouds. There’s a useful metaphor that we can use. That thoughts are just like clouds floating in the sky.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, welcome back to another guided sleep meditation.
So, allowing yourself to find a comfortable posture in your bed.
Taking a few moments to get settled in your body and in your mind.
Allowing your body to fully relax.

We can start by extending and lengthening the breath.
So, taking a deep breath in and a slow deep breath out.
One more time.
Deep breath in and a long breath out.

And from there just letting your breath return to its natural rhythm.
There’s no need to control the breath.

So, letting the body breath itself. Letting go of control.

And firing up the quality of mindfulness and awareness.
And focusing it on the breath.

Just becoming aware of your body and all the movements in the body, the physical sensations associated with breathing.

And for today’s practice we’ll be focused on noticing thoughts, becoming aware of thoughts.
And so, there’s a useful metaphor that we can use.
That thoughts are just like clouds floating in the sky.

There’s no need to push them away or fight them.
And just to notice them as they pass through.
Just like clouds in the sky.

So, we can start by following the breath.
Feeling the in breath and the out breath.
Watching the movement of the breath.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Soundscape
Meditation Scripts, Sleep

Sleep Meditation – Soundscape

Sleep meditation - Soundscape. Today we’ll be practicing with sound. Mindful listening and opening up to the soundscape around us.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

Welcome back to another guided sleep meditation.
So, taking some time to find your comfortable position.
Allowing yourself to settle into your bed.

And as you get settled, allowing yourself to let go of any worries,
let go of any tasks or to do lists.
Arriving fully into your bed and your bedroom.

And letting your mind drop into this space of restfulness.
Again, reminding yourself that there’s nothing you need to do and nowhere you need to go.

And today we’ll be practicing with sound.
Mindful listening and opening up to the soundscape around us.

To start just with relaxing the body.
So, we’ll take a few deep breaths and see if you can let go of any tension or tightness on the out breath.

So, breathing in deeply and breathing out slowly.
One more time.
Deep breath in, and a deep breath out.

And perhaps checking in with your body.
Softening any muscles.
Easing tension.
The cheeks and the jaw.
Letting your whole face be soft.

Letting the neck and shoulders relax and letting gravity pull gently at the arms and hands.
Allowing your whole body to relax completely against your bed.

And just for a moment or two, feeling your breath.
Feeling the in breath and the out breath.

And seeing what it might be like to expand the scope of your mindfulness out into the rest of the body.
Feeling the whole body.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation - Spacious Awareness
Meditation Scripts, Sleep

Sleep Meditation – Spacious Awareness

Sleep Meditation - Spacious Awareness. To do this practice we’ll simply be opening up the awareness to all of our senses. Just noticing anything that arises.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

So, allowing yourself to find a nice comfortable position in your bed.
Doing any final adjustments to release tension.
Anything you need to do to let go of the worries of the day.
Dropping your anxieties.

Letting the belly be soft and perhaps taking a few deep breaths just at your own pace.
So, filling the lungs and then relaxing the body.
And seeing if you can come to a place of stillness in the body.

And for this practice today we’ll be doing an open awareness practice.
This is sometimes called, Big Sky Meditation, or Spacious Awareness.

And to do this practice we’ll simply be opening up the awareness to all of our senses.
Just noticing anything that arises in your experience.

We can still use the breath as the anchor point
but just holding the breath very loosely.

Allowing your awareness to visit whatever arises.
Whether it’s a sound or a sensation in the body or a feeling or a thought.

So, in this style of practice, there’s no such thing as a distraction.
Everything you become aware of can be your object of meditation.
But we can start by grounding in the breath.
So, connecting with your anchor spot.

Either at the belly or the chest or the feeling at the entrance of the nostrils.
And tuning into that subtle sensation of breathing.

Noticing when you get lost in thought
and for now just coming back to the breath.
Starting to sharpen that quality of focused awareness and concentration.
Feeling the in breath and feeling the out breath.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Mindfulness Body Scan for Better Sleep
Meditation Scripts, Sleep

Mindfulness Body Scan for Better Sleep

Mindfulness body scan for better sleep. Intended to assist you in drifting off to sleep. Allow yourself to sleep without getting distracted.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

Find a comfortable and safe place to lie down
Choose any position you’d like
Although it’s best if the spine remains neutral
Close your eyes, and turn your attention inward

Get present with awareness of your own body, and your breath
Breathe slowly and softly in and out through your nose

As you rest here, imagine your whole entire body
As a body of light
White light, or any color that speaks to you
Feel and sense the body as if it’s glowing, warm and vibrant with light

Let this light fill up each little detail of your form
Let it fill you all the way down into your fingers and toes
Light in your ears, nose, and mouth
Light in your lungs, as you quietly breath in and out

As you rest here, perhaps some of the light seeps out of your pores
Or out the crown of your head

Filling the area around you with a glow
Softening, the boundaries between your body,
and your bed, or the space around you

And then bring awareness to the crown of your head
Intentionally, we begin the process of saying goodnight
Of turning off the lights, and further resting back

As you say goodnight, imagine the light from the crown of your head
Becoming slowly absorbed again by the body
The light around your head begins to dim
The light within you head begins to dim

And as it gets darker, it doesn’t become darkness
It simply dissolves, vanishes, disappears

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
How to Meditate Into Sleep
Anxiety, Meditation Scripts, Sleep

How to Meditate Into Sleep

How to Meditate Into Sleep

With the number of hours we spend in slumber on the decline, more and more people are turning towards alternative methods of improving sleep. From guided sleep meditations to simple mindfulness tools designed to enhance relaxation, the pool of free sleep tools for us to explore is vast. Never before have we had such valuable resources at our fingertips.

It all comes at a time when it’s unquestionably needed. In 1942, 84% of Americans got an average of 7 to 9 hours of sleep per night. Fast forward seven decades and findings suggest that this percentage has slipped to 59%. With stress and anxiety being one of the primary reasons we struggle to fall asleep at night, it makes sense that guided meditations and other mindfulness techniques are being increasingly sought out.

But it begs the question: are guided sleep meditations really effective? If so, how do they support us? And how do we go about exploring meditation for sleep?

In this comprehensive guide to sleep meditations, we’ll explore:

1. Is Meditation Good for Sleep?

  • The Basic Benefits of Meditation
  • How Meditation Improves Sleep

2. How Do I Meditate to Sleep?

  • Setting the Stage
  • Techniques for Bedtime Meditation

3. 5 Meditations for Sleep

Is Meditation Good for Sleep?

While most of us can intuitively sense that meditation and mindfulness practice is beneficial for enhancing relaxation and rest, science is now backing it up. Over the past few decades, more attention is being given to ancient meditation techniques, unveiling the relaxation mechanisms of these practices.

To gain a better sense of just how meditation benefits both sleep quality and quantity, we can begin by looking at what meditation is and what its overall benefits are.

How to Meditate Into Sleep

The Basic Benefits of Meditation

Meditation is a practice that uses a specific technique (such as mindfulness, focused attention, or mantra repetition) to enhance attention or awareness, increase clarity, or enhance mental and emotional stability. Each technique is slightly different, though they often achieve similar outcomes.

Some of the benefits of meditation that are now been shown through scientific studies include:

  • Reducing stress and anxiety
  • Reducing inflammation caused by stress
  • Enhancing resilience
  • Reducing the perception of pain
  • Increasing self-compassion and altruism
  • Increasing attention span
  • Controlling blood pressure levels

In addition to all of these, many studies have focused on the direct effect of meditation on sleep. The findings? That meditation is indeed a supporter of a good night’s sleep. 

How Meditation Improves Sleep

It all sounds encouraging, but how does it work exactly? There are a few different mechanisms that are believed to underpin the improvements in sleep when we practice meditation. Some of these mechanisms include:

1. Reducing the stress response

First and foremost, meditation helps to reduce the body’s stress response by initiating the counter ‘relaxation response’. As the breath and body soften through meditation (i.e. breathing practices and body scans), stress hormones such as cortisol begin to balance out and both body and mind move toward equilibrium. Cortisol levels must be low for sleep to be initiated, so easing stress before bed is crucial to attaining a good night’s sleep.

2. Boosting the production of sleep hormones

Cortisol is not the only hormone affected by meditation. Melatonin, the ‘sleep hormone’, also comes into balance as we practice. In fact, meditation increases the body’s production of melatonin, making it easier for us to drift off to sleep. So as cortisol lessens and melatonin production increases, it makes sense that we find a greater ability to rest with ease.

3. Increasing self-awareness and emotion regulation

Meditation practice also helps to increase our sense of self-awareness, reducing the weight of difficult emotions. Mindfulness of our emotions helps us to create a bit of space between our core self and our feelings, giving us greater insight into the waves that move through us. As we become more aware of these, it becomes easier to step beyond ruminating thoughts that keep us wide awake.

4. Alleviating the perception of pain

As mentioned, meditation has been found to reduce our experience of pain. This is one mechanism at play for those that struggle to sleep because of physical discomfort. Through body scan practices and mindful awareness of our physical sensations, we slowly develop a new relationship with painful experiences. Meditation also reduces inflammation, which may be a contributing factor in our discomfort.

How Do I Meditate to Sleep?

Meditating to fall asleep is simple – but not necessarily easy. Most of us have become so accustomed to crawling into bed alongside our ruminating thoughts that breaking this habit can take time. With compassion, patience, and true presence, we can start to break the cycles that have stood in the way of good rest for too long now.

Meditating to sleep requires both a bit of mindful preparation as well as specific techniques and tools. Setting the stage is just as important as what we do once we close our eyes, so taking the time to prepare goes a long way.

Setting the Stage

Before we get into bed, we can prepare for meditation by doing whatever we can to calm and quiet the mind. Some specific techniques to consider include:

  • Writing a to-do list for the next day – before bedtime or even before dinner
  • Spending one-hour before bedtime device-free
  • Reading or engaging in another quiet, self-soothing activity
  • Softening through the senses – exploring the use of essential oils, a warm bath, or tranquil music
  • Journaling to express and release any ruminating thoughts or feelings
  • Stretching or practicing yoga to release physical tension

For each of us, setting the stage will look a bit different. It might also require commitment to put work away earlier in the evening, to take some space for ourselves, or to address nighttime eating habits. Since the root causes of sleep issues are unique for each of us, so too are the remedies.

Techniques for Bedtime Meditation

Most meditation is beneficial for sleep, though some may be more useful than others. Relaxation and mindfulness techniques are perhaps better suited than focused attention or mantra repetition (though if either of these has been helpful for you, continue to explore it).

Some specific mindfulness exercises and relaxation techniques you might explore include:

1. Belly breathing

Diaphragmatic breathing, or belly breathing, is a direct way of initiating the relaxation response. It can be practiced by placing one hand on the belly and one hand on the chest while lying down. As you inhale, let most of the rise come through the hand that rests on your stomach; and as you exhale, let the largest drop also be in the stomach. The upper hand (the hand on the chest) might move a little, but try to let most of the movement be in the stomach.

2. Body scan

A gentle body scan is also another wonderful practice to explore while in bed. Resting on your back, draw your close-eyed awareness to your forehead, witnessing and releasing any tension held there. Continue downward, paying close attention to the muscles around the eyes, the jaw, the shoulders, the stomach, and the hips. Move slowly, taking a deep breath into each body part you pass and softening with each full exhale. When you are done, hold your entire body in your awareness, grounding through your breath.

3. Gratitude practice

Taking time to consciously note what we have to be thankful for can also help to ease the stress response. It retrains the mind to see the positive over the negative, and so it’s a useful way of creating a mindset shift. To practice in bed, rest on your back and begin to consider all the things you have to be grateful for – beginning with your direct, most intimate experience. This can include your breath, your physical body, the bed that supports you, the roof over your head, and the warmth of your home. Continue to expand outwards until the mind tires or quiets. Then, practice mindful breath awareness to settle even further.

5 Meditations for Sleep

In addition to the outlined practices, a guided sleep meditation or meditation music for sleep are excellent resources worth exploring. When it’s difficult to focus and soften the mind, guided recordings support and encourage our bedtime practice. When you find a meditation for sleep that suits you, be sure to save it so you can spend less time in front of your device the next time you require it.

There are infinite resources to explore, but some you might consider include:

This track by Jason Stephenson includes soothing sounds of a crackling fire and gentle rain. It opens with 22 minutes of guided meditation, allowing listeners to drift off alongside rainfall and crackling log sounds afterwards.

This meditation music for sleep is a soft and soothing journey through the seven solfeggio frequencies that help to balance the seven major chakras. Without words, this recording acts as a peaceful backdrop as you drift to sleep.

This track is another guided recording that offers a soothing, otherworldly visualization. After taking a trip into the stars, listeners are guided slowly and naturally into slumber.

Another piece of meditation music for sleep, this track is designed to help liberate guilt and fear and ease any difficulties we might be experiencing with daily life. It includes binaural beats with a 396 Hz frequency.

Last but not least, this soft and soothing sleep track, created by Peder B. Helland, provides a beautiful, relaxing backdrop to ease the mind alongside. As you listen to the track, you might pair it with your own meditation practice.

Whatever technique or recording you choose to explore, remember to be patient with both mind and body as you practice. As you support your body in relaxing, you’ll find it yearns to go there quite innately. The more you practice, the more effortless deep rest will become. Take it breath by breath and you may be surprised at how quickly the body falls into slumber.

Read More
Settling Your Mind By Picturing Your Body As A Bowl
Meditation Scripts, Sleep

Settling Your Mind By Picturing Your Body As A Bowl

Picturing Your Body As A Bowl. One of the many ways you can settle the mind down when it becomes active. You may use it as a stand-alone practice.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

The Pelvis Bowl There are many ways you can settle the mind down when it becomes active.

You may use it as a stand-alone practice, to return to the body during the day, or at thebeginning of a meditation period to help yourself settle.

Allow the eyes to close, and sit with the spine as straight as possible.

Use the breath to encourage a gentle awareness.

With the inhalation, reach the spine upward.

With the exhalation, let go.

Let the shoulders drop, relax the jaw, and soften the belly. After a minute or two of breathing like this, turn your attention to the pelvis and hips.

Picture this part of the body as a bowl. As you exhale, allow all of the body’s energy to slowly fall into the bowl.

Feel the stability of the bowl sitting on the chair or cushion, and let the body relax into this bowl.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Total Body Relaxation For Sleep
Meditation Scripts, Sleep

Total Body Relaxation For Sleep

Total Body Relaxation For Sleep. A guided meditation script with a detailed body scan that targets to relax each part of the body eventually reaching sleep.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

Nap- Muscle Relaxation

[To be read is a slow, melodic way of speaking]
[ “….”= 3 second pauses]

Make sure you are in a very comfortable position and that you will not be disturbed....

You can listen to this session at anytime.

Be it in the day, when you can catch a break, or at night, when you are ready to float off into a long night’s sleep.
[Pause for 3 seconds]

Take a large breath is, pulling in as much air as you can….and just let it go.
[Pause for 3 seconds]

Allow yourself another full and beautiful breath…. letting it go without pushing the air out too hard.
[Pause for 3 seconds]

Take one more breath, in your own pace…. as full as you can… holding it for a moment…. and let the air go.
[Pause for 3 seconds]

Nice. Taking a few big breaths whenever you are ready to rest is now your priority.
[Pause for 5 seconds]

Begin to focus on your right palm….

Relax your right palm and hand….relax each finger, one by one…..
relax your right wrist…..your forearm…..your elbow….

relax your right bicep and entire upper arms…..
relax your right shoulder and down to your right hip, relaxing it too…..

you relax your right leg all the way down to your right ankle and foot…..
each tow on your right foot slowly lets go completely……

bring your awareness up now to the right side of your neck, relaxing it…..
allow any sounds that you hear to feel like tiny waves of relaxation going into your right ear……the entire right side of your head fully relaxes…..

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Simple Sleep Meditation
Meditation Scripts, Sleep

Simple Sleep Meditation

Simple Sleep Meditation. Another guided meditation script for sleep, this one has listeners feeling deeply into the comforts of sleep. It is simple, sweet, and soothing, inviting us to nurture ourselves as if we were a small baby. It could be recorded for later personal listening or read aloud to one’s children.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

I am going to guide you down into a restful and rejuvenating deep sleep.

It is common that a busy mind tries to keep you from making the leap from awake to sleep.

So, I am going to give you one last chance to think about these things.

One last chance to go through any worries, or concerns that you have, that are keeping you from getting a restful night’s sleep.

So, go ahead and think as hard as you can about anything that’s stuck in your mind.

But when you do this you only give each thought ONE chance to think about it, then you WILL let it go.

As each thought arises that keeps you from feeling relaxed, say to that thought, “ok, I’ve acknowledged you, so now you must leave.”

And continue…Think your thoughts, and only give them one chance to present themselves, and say “Now it is time for you to go.”

As you watch these thoughts coming, notice how less repetitive they get.

You are emptying these thoughts out by actively letting each of them go.

If something arises that you already just thought about, demand that you are letting it go once and for all, because you deserve restful sleep.

You have only a few moments longer to think of anything that’s left, then letting it go completely.

Restful sleep is natural for you, it is natural for everyone.

However, up until now, you’ve allowed your thoughts to have control over you, keeping you from getting the slumber you deserve.

But now you are done with this habit because restful sleep IS natural for you, and over-thinking is unnecessary and unnatural.

Good, you are doing exactly what you’ve been needing to for so very long.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Mental Relaxation For Sleep
Meditation Scripts, Sleep

Mental Relaxation For Sleep

Mental Relaxation for Sleep. This meditation script is designed specifically for sleep. Through its direction, listeners are invited to develop a new relationship to racing thoughts. By gaining a broader perspective on those thoughts and feelings that flow through us, we initiate a deep sense of relaxation within the body.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

[To be read is a melodic and slow way of speaking]
[ “….” = 3 second pauses]

Perhaps sometimes you may wish that there was an off-button for your mind.
[pause 4 seconds]

An overly busy mind can halt us in many ways throughout our lives….and one of the main things a busy minds interrupts, for millions of people around the world, is a good night’s sleep, every single night.
[pause 4 seconds]

Why is this so?
To answer this, let’s relax your mind just a little bit right now..
[pause 4 seconds]

Imagine that your mind is represented by a river, with waters that sometimes flow by slowly when there is a lack of rain, or sometimes very quickly.
Depending on the weather…and the time of year.
[pause 4 seconds]

Your mind is the river.
Your thoughts are the water.
[pause 4 seconds]

How quickly is your river of the mind flowing right now?
How fast are the thoughts, represented by water, flowing in the river?
[pause 4 seconds]

Just watch this flow as if you are sitting on the riverbank, enjoying it.
[pause 4 seconds]

Good.
[pause 4 seconds]

Now just allow for the seasons to pass and the weather to change and watch your river change along with it.
[pause 4 seconds]

The seasons represent your overall happiness in your life….

Are you achieving quarterly goals you set for yourself?....

Seasons change but each one of them can be viewed as beautiful….

Seasons can be tough, or they can be mild and enjoyable.
[pause 4 seconds]

The waters of the river represent your thoughts….

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Sleep Meditation Scripts
Anxiety, Meditation Scripts, Sleep

10 Sleep Meditation Scripts

Sleep Meditation Scripts

A good night’s sleep is a fundamental component of health and wellbeing; however, many of us aren’t getting enough of it. In fact, one study found that one-third of American adults don’t get enough sleep regularly. Another study put that number at 40% of the American population. Even for those of us who get enough of it, the quality of our sleep is often in question.

If we’re looking to improve either the quality or quantity of our sleeping hours, meditation is one tool we might explore. With a variety of uses, sleep meditation scripts offer us a way of falling into a slumber state naturally and effortlessly.

In this comprehensive guide to the use of meditations scripts for sleep, we will explore:

  • How Meditation Benefits Sleep
  • Mindful Tips for Sleep
  • 4 Ways to Use Meditation Scripts for Sleep
  • 10 Sleep Meditation Scripts

How Meditation Benefits Sleep

Meditation has long been considered a positive contributor to a healthy life. From mindfulness meditation to loving-kindness meditation (and all other forms), taking the time to step back and observe or tune our thoughts has great implications.

Narrowing in on our restful hours, mindfulness exercises and other meditation practices can greatly impact the realm of sleep. This occurs both directly and indirectly through a variety of mechanisms. Some of these mechanisms include:

Sleep Meditation Scripts

1. Initiating the relaxation response

A term coined by Dr. Herbert Benson in the 1970s, the relaxation response is the body’s mechanism of counteracting the stress response. When activated (such as during mindfulness meditation), one’s heart rate slows, blood flow improves, stress hormones decline, and the breathing rate slows. From this relaxed state, we find ourselves better able to drift into sleep.

2. Increasing levels of melatonin and precursors to melatonin

Research has also indicated that meditation can help to boost melatonin levels. Often considered the sleep hormone, melatonin helps to regulate our sleep-wake cycle. It has also been reported that meditation enhances levels of the precursors to melatonin, such as serotonin. So, through both these hormone routes, meditation helps to regulate our sleep patterns.

3. Easing the ruminating mind

Furthermore, meditation offers a point of focus for the mind. Whether practicing some form of concentration meditation or mindfulness meditation, racing thoughts begin to lessen. Rather than staying up all night trying to problem solve, we are able to surrender more effortlessly to sleep. Mindfulness and meditation helps to put things into perspective, making us less likely to hang onto the worried, waking state.

4. Increasing mindfulness of daily habits

Additionally, meditation has an indirect impact on our sleep habits. As we practice meditation and mindfulness throughout the day, we are likely to become more conscious of our general state of wellbeing. Over time, we are likely to prioritize habits that promote wellness and begin breaking patterns that don’t. For example, by way of continued mindfulness practice, we might find ourselves less likely to consume sweets before bed. As a result, our blood sugar levels move into balance and our sleep quality improves.

These are just some of the ways that mindfulness and meditation can improve sleep. Additionally, meditative music can help to shift brain waves, which impacts our state of consciousness. Plus, meditation has infinite impacts on our overall psychological and physiological wellbeing. As health and wellness grows, whatever once interfered with our sleep cycle begins to balance out. 

Mindful Tips for Sleep

Before we jump into exploring how sleep meditation scripts can be used, there are a few other tips and techniques we can consider to improve our sleep. Since stress and anxiety are one of the most common factors in poor sleep quality, many sleep tricks involve reducing these experiences.

Sleep Meditation Scripts - stretching before bed

Some tips to improve your sleep patterns mindfully include:

1. Stretching before bed

Stretching before bed helps us to get into our bodies and out of our minds. Whether practicing formal yoga poses or simple stretches, engaging the body slowly and mindfully can help us to release stress before we rest our heads.

2. Writing a to-do list at the end of your work day

If work or other responsibilities are a major stressor for you, mindfully set an end to your busy day by writing a to-do list for the following one. Consider this as a signal to yourself that it’s time to rest and reset. Even if you have a family to take care of, you can go about those activities with greater ease by putting everything else aside. Leave tomorrow for tomorrow so that it doesn’t impact your sleeping hours.

3. Dimming the lights or going by candlelight

Light plays a large role in disrupting our circadian rhythm, so opting for dim lights or candlelight can counteract that. An hour or two before bed, adjust the lighting in your home to promote the idea of slowing down. This will have both a calming psychological and physiological impact.

4. Turning off your electronics

Electronics are major distractions that keep many of us up. Is it possible to switch them off 30 to 60 minutes before you hope to be asleep? Explore where you might opt for lesser stimulating activities like low-key conversations, reading, writing, or stretching.

4 Ways to Use Meditation Scripts for Sleep

A meditation script for sleep can be used in a variety of ways. Three key ways you might consider using the following scripts include:

10 Mindfulness Exercises for Sleep

1. Recording them for self-use

Firstly, you can read and record meditation scripts to replay for yourself later. This is a great way to ease yourself into sleep – using your own voice and a set of calm, soothing words. Read the script in advance once or twice before recording.

2. Recording them to share with others

If you are a mindfulness or meditation teacher, you can record scripts to share with those you work with. These simple recordings will act as powerful resources for your students or clients.

3. Reading them to loved ones

If you have young loved ones at home who struggle to fall asleep, reading a sleep meditation script aloud to them is a practice worth exploring. You can guide your children through simple breathing exercises or more dynamic visual meditations.

4. Reading first before practicing without the script

For shorter meditations, you might familiarize yourself with the technique outlined before practicing it without the script. This approach works for breathing exercises, body scans, and any other simple techniques or concepts covered.

If you come up with additional creative ways to use meditation scripts, allow yourself to explore them. If none of the above feel suited for your needs, you can explore recordings of practices designed for sleep and relaxation instead.

10 Sleep Meditation Scripts

Since many meditation scripts are ideal for initiating the relaxation response, a good majority of them are conducive with sleep. Depending on your use, certain scripts may be better suited for you than others. Consider these 10 sleep meditation scripts to get you started.

This guided meditation script for sleep is a beautiful visualization to help settle a racing mind. Taking the listener to the oceanside, it is soothing and tranquil. This script is great for recording or reading aloud to another.

Another meditation script to ease the mind, this one focuses on enhancing our ability to witness our challenges without jumping to fix them. It is a short meditation that can be recorded – or, it can be run through a few times before sleep and practiced without the script while in bed.

This short script is more of a guideline for how we might explore a simple body scan after climbing into bed. It could be read a couple of times before closing your eyes and then practiced from memory.

Another mind-relieving practice, this guided meditation script is perfect for sleep as it helps us to ease any worried thoughts we might be holding onto. It encourages the listener to embody a more positive frame of mind as they gently release any negative thoughts.

For many, chronic pain is a contributing factor in the struggle to fall asleep. This soothing meditation script addresses that, guiding the listener into a more deeply relaxed state. It can be recorded for later listening.

This simple gratitude meditation is a wonderful gateway into a calm state before sleep. Guiding the reader or listener to tune into the immediate blessings of breath, body, and mind, it creates a deep sense of peace and contentment. It can be recorded or simply practiced while reading it.

Another soft and soothing meditation script for sleep, this one invites readers and listeners to visualize an ever-changing lake. While the surface may be choppy (much like the mind), beneath the waves is a pool of great peace. This script invites us to feel into that.

This meditation script is designed specifically for sleep. Through its direction, listeners are invited to develop a new relationship to racing thoughts. By gaining a broader perspective on those thoughts and feelings that flow through us, we initiate a deep sense of relaxation within the body.

Another guided meditation script for sleep, this one has listeners feeling deeply into the comforts of sleep. It is simple, sweet, and soothing, inviting us to nurture ourselves as if we were a small baby. It could be recorded for later personal listening or read aloud to one’s children.

Lastly, this breath awareness meditation script helps to initiate the relaxation response through deep belly breathing. While not designed for sleep in particular, it is a wonderful practice to explore before bed. It can be read a few times first and then practiced without the script.

Regardless of the script you choose and the way you use it, guided meditation scripts for sleep are a wonderful resource to explore. Since so many of us struggle with getting a good night’s sleep on a regular basis, mindful sleep resources that we can share with others are a great gift. Breathe deep and release as you allow these scripts to carry you or those love into a realm of peaceful dreams.

Read More
Visualization Of A Sleepy Train Ride
Meditation Scripts, Sleep

Visualization Of A Sleepy Train Ride

Visualization Of A Sleepy Train Ride is a great guided meditation script for relaxing to attain good night's sleep by using a sleepy train ride imagery.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

Hello and welcome to this meditation.

I am going to guide you into a restful sleep by taking you on a relaxing train ride through the beautiful countryside.

Find a comfortable position now and make sure that you will not be disturbed so that you get a restful sleep.

Get as comfortable as you can now, and at any time along the way you need to reposition yourself to get even more pleasant sleep, you can do so.

Begin to let go of all the tension you build up throughout the day.

Any worries you accumulated seem to lose their power and intensity as you settle down for the night.

Feeling cozy now, allow your breath to begin to slow down with each breath you take.

A nice full breath in….and slowly exhale.

Letting your breath return to normal now, just observe your mind and how it is thinking of various things about your life and your day.

Observe how perhaps visuals of moments flash in your mind or maybe you feel them, you may be able to hear sounds with your thoughts as they present themselves.

Good.

Letting images from your life fade now, bring into your imagination that you are walking towards a long train, that is parked along the countryside.

The Engine of the train is stopped at an old station in the middle of nowhere, and the long train extends into the horizon.

You are walking several sections back, and you notice an open wagon.

You see the workers getting ready to depart, and steam is billowing out from the engine.

You hop on the open wagon and find it is filled with fresh hay.

You hear the train horn blowing, and the sounds of distant voices calling “all aboard”.

You lay down in the hay and it is perfectly comfortable.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Visualizing a Beautiful Island for Sleep
Meditation Scripts, Sleep

Visualizing A Beautiful Island For Sleep

Visualizing A Beautiful Island For Sleep is a great guided meditation script that allows for relaxation and smoothly transition to good night's sleep.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

A Nice Island in the Bay of Biscay

There is a small island off the western coast of France called Belle Isle en Mer.

It is a beautiful rocky island where the weather is cool.

As I describe it to you, you are going to get cozy and comfy in your bed, and allow yourself to drift off to sleep.

So, make sure you have your favorite pillow and snuggle up in just the position you like.

You are riding the ferry from the mainland, its only about a 25-minute ride.

You’ve decided to take a seat on the bow of the boat, so that you can watch the island you are traveling to slowly become larger as the ferry grows closer.

The weather is cool, but not too cold, and there is a steady headwind on the bow of the boat, as it skims across the sea.

There are some metal benches for people to sit in, but you decide to stand at the railing of the boat so that you can see the water rushing past below.

You look down at the water and hear the sounds of the ocean lapping at the side of the ferry boat.

The wind is slightly salty and refreshing, catching your clothes and making them dance on your body.

The hum of the engines is loud, yet calming.

There are people sitting on the benches, talking in French as they watch the very same scene as you.

A few kids are enjoying the ride more than anyone else, pointing and smiling during the entire ride.

The ferry engines slow because it is coming in to port.

The captain maneuvers the boat perfectly, docking with precision.

Several workers get off the boat before it even comes to a full stop, grabbing all sorts of ropes to tie it securely and buoys to act as a buffer between the dock and the ferry.

A small bridge extends off the side of the boat to allow for passengers to exit, and a large ramp on the end of the boat slowly lowers to allow for the cars it carried across the bay to drive off.

The whole process of unloading everything goes so smoothly and there is no rushing, and no waiting in line.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
Bedtime Mindfulness Guided Meditation Script
Meditation Scripts, Sleep

Bedtime Mindfulness

This bedtime mindfulness guided meditation script is short and best done very slowly. While mindfully breathing, calm your mind and imbue rest to the senses.
Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Here’s a Sample of the “” Guided Meditation Script:

You may have woven mindfulness practice into your day—

but as soon as you lie down in bed,
you notice the mind beginning to race.

As you settle down for the evening,
the mind may not always read the situation accurately.

With the stimuli of daily life over,
the mind can seem louder than usual.

This exercise can be used in these moments to help settle the mind
and body as you prepare for sleep.

Standing next to your bed, take a few deep breaths.

Center yourself in the present moment,
bringing your awareness to the body as it is right now.

When you climb into bed,
remain aware of what is occurring in the body.

As you lie down,
feel the body assume a resting position.

Use the breath to bring mindfulness to the body and cultivate relaxation.

As you breathe in,
feel the lungs fill with air.

When you exhale,
feel the body soften into your mattress.

Download Scripts

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

Read More
7 Mindfulness Exercises for Relaxation
Anxiety, Relaxation, Sleep

7 Mindfulness Exercises for Relaxation

7 Mindfulness Exercises for Relaxation

There seems to be a constant hum of activity in the majority of our lives. Even when we find physical stillness at the end of a long day, the mind often continues to race. Thoughts about things we should have done differently or fears we may have about things to come. They flood us without us being consciously aware of it. Many of these thoughts replay through our subconscious mind and so they go largely undetected. However, while there is much that pulls for our attention every day, exploring a variety of mindfulness exercises for relaxation can help us to truly feel into what it means to be at peace.

7 Mindfulness Exercises for Relaxation

What Does It Mean to Relax?

It seems like a simple question, but we may not be entirely aware of what exactly happens when we enter into a state of relaxation. On a mental level, relaxation can be experienced as a sense of inner peace, acceptance, and contentment with things as they are. When we are relaxed, we find ourselves absent of worry, fear, and concern. At the very least, these things have no hold over our emotional and physical realities in the present.

The Relaxation Response

On a physical level, relaxation has very observable and measurable signs. In fact, these signs of relaxation can be grouped into a physiological response we all have. One that is aptly named ‘the relaxation response’. This term, coined by Dr. Herbert Benson, refers to the physiological state of deep rest and relaxation. When we move into the relaxation response (whether consciously leaned into or unconsciously occurring after an outside threat has subsided), the body experiences:

  • A lowering of blood pressure
  • A decrease in our heart rate