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
The outline below shows the full curriculum for this course.
0 of 31 lessons complete
- Welcome to the Course
- How to get the most out of the course
- Consistent Schedule
- Light
- Temperature
- Caffeine
- Exercise
- Sanctuary
- Mind
- Bonus: Falling back asleep
- Wrapping up the section
- Resting the body
- Coming home to the breath
- Body scan
- Nothing to do
- Thoughts like clouds
- Soundscape
- Curiosity body scan
- Tonglen
- Ocean visualization
- Mountain visualization
- Gratitude body scan
- Labelling
- Metta benefactor
- Metta friends
- Metta friends and self
- Counting 1 to 10
- Equanimity
- Compassion for friend
- Compassion for friend and self
- Spacious awareness
Mindfulness Exercises Newsletter
Get new mindfulness resources in your inbox.
Join our free newsletter for new guided meditations, scripts, worksheets, articles, and occasional updates.
- Fresh free resources from Mindfulness Exercises
- New articles, meditations, scripts, and worksheets
- Occasional program updates, never spam
No spam. Unsubscribe anytime. We respect your privacy.
Browse 3,000+ free exercises now →