Free Online Course
Sleep Meditations
Sleep Meditations collects gentle practices for bedtime, middle-of-the-night waking, and deeper nervous-system settling. Use the lessons as a structured course or choose the practice that best fits the evening.
Sleep course
Use sleep meditations as a gentle nightly routine.
Sleep Meditations can be used as a structured course or as a choose-tonight practice library for releasing the day, easing worry, and settling the body.
Bedtime-friendly
How to use this course
- Choose one practice before bed instead of browsing after you are tired.
- Repeat the same meditation for several nights to build a familiar cue.
- Use sound or script resources when spoken meditation feels too active.
Tip: the goal is not to force sleep. Let the practice lower effort, soften the body, and create conditions for rest.
Lesson plan
Every lesson in this course
Tap any lesson to open it. The full lesson library — videos, audio, and written teachings — currently lives on our legacy site and opens in a new tab.
- Welcome to the CourseOpen lesson
- How to get the most out of the courseOpen lesson
- Consistent ScheduleOpen lesson
- LightOpen lesson
- TemperatureOpen lesson
- CaffeineOpen lesson
- ExerciseOpen lesson
- SanctuaryOpen lesson
- MindOpen lesson
- Bonus: Falling back asleepOpen lesson
- Wrapping up the sectionOpen lesson
- Resting the bodyOpen lesson
- Coming home to the breathOpen lesson
- Body scanOpen lesson
- Nothing to doOpen lesson
- Thoughts like cloudsOpen lesson
- SoundscapeOpen lesson
- Curiosity body scanOpen lesson
- TonglenOpen lesson
- Ocean visualizationOpen lesson
- Mountain visualizationOpen lesson
- Gratitude body scanOpen lesson
- LabellingOpen lesson
- Metta benefactorOpen lesson
- Metta friendsOpen lesson
- Metta friends and selfOpen lesson
- Counting 1 to 10Open lesson
- EquanimityOpen lesson
- Compassion for friendOpen lesson
- Compassion for friend and selfOpen lesson
- Spacious awarenessOpen lesson
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