Mindfulness Exercises For Sleep and Relaxation

Sleep better and feel more relaxed with our free mindfulness exercises, guided meditations, mindfulness worksheets and more. 

Shadow Exercise

Shadow Exercise

Use the free shadow exercise worksheet to help open up the hidden depths of your creative self. It can also ...
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Deep Relaxing Sleep Music: Go For Your Deepest Sleep

Deep Relaxing Sleep Music: Go For Your Deepest Sleep

This 3-hour, non-stop video features hypnotizing sleep music that incorporates delta tones to help you sleep deeper, better and longer ...
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How To Be Warm

How To Be Warm

Being polite isn’t enough to win one friend. We also need to learn the art of being warm. Here are ...
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free mindfulness exercises

Mindfulness For Beginners

First off, congratulations on your decision to enhance your personal growth through this mindfulness for beginners! This is something you ...
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living-contrary-to-your-authentic-self

Living Contrary to Your Authentic Self

This mindfulness exercise will help you discover how you are living contrary to your authentic self. Try this mindfulness worksheet ...
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Gratitude And Gladness

Gratitude And Gladness

Sean Fargo leads a guided meditation about Gratitude and Gladness. Most of the time, these two form a sweet blend ...
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Lessons from Nature

Nature: Tropical Waves

Nature Sound: Tropical Waves. Hear the rolling waves as the winds of the sky commands its movement. They touch your ...
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What Is The Purpose Of Mental Illness

What Is The Purpose Of Mental Illness?

The purpose of mental illness can be explained in the context of the One Consciousness. Ultimately everything is part of ...
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7 Mindfulness Exercises for Groups, Guided Meditation Scripts for Groups

6 Guided Meditation Scripts for Groups

7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what ...
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Flowering of Compassion

You Are Not Your Fault

Wes Nisker talks about the topic You Are Not Your Fault. Wes explains that our existence is no accident, that ...
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Using RAIN

Using RAIN

RAIN is an acronym that incorporates the core teachings of mindfulness: Recognize, Accept, Investigate, and Non-identification ...
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Existence Is Quite Weird

Existence is Quite Weird

Existence is quite weird. How odd it is that we live on an unimportant rock ball that revolves about an ...
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Bonus 5-minute meditation

Bonus 5-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 5-minute meditation from ...
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Opening to Life by Mary Grace Orr

Opening to Life [Audio]

So the questions that we all have are things like, how can we live with wisdom? How can we live ...
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Power of Self-Inquiry Video

Power of Self-Inquiry [Video]

An hour-long talk on the meaning behind what self-inquiry results in and how doing so will allow us to resolve ...
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Mindfulness based stress reduction as a sole intervention

Mindfulness-Based Stress Reduction as a Sole Intervention

Download Free PDF ---Material on this site is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 License Instance 1 ...
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Higher Self Meditation

Higher Self Meditation

Higher Self Meditation. This meditation is great for more advanced groups with a deeper understanding of the soul. Journey into ...
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Self Sabotage

Self Sabotage

Even though we believe we’re interested in happiness, many of us go in for a particular kind of destructive behaviour: ...
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are you controlling relationships

Are You Controlling Relationships

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Are-You-Controlling-Relationships.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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how to make important career changes

How to Make Important Career Changes

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/04/How-to-Make-Important-Career-Changes.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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Open Third Eye Chakra

Open Third Eye Chakra: Sleep, Healing, Calm Sleep Meditation Music

Meditative music that also serves as a guide in opening the Third Eye Chakra, broadening intuition and giving a better ...
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The Magic of Awareness, Poetry Beauty and Art

Poetry, Beauty And Art

In mindfulness, attention is inclusive of appreciating poetry, beauty, and art. Jack Kornfield explains that they are all integrated into ...
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Investigating the effect of mindfulness practice

Investigating the Effect of Mindfulness Practice

This randomized control trial found that mindfulness training increased pain tolerance, but this was not related to the acquisition of ...
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Who Is Pulling The Strings?

Who Is Pulling The Strings?

Read "Who Is Pulling The Strings?" as it elaborates the fourth of the Brahma-vihāras - upekkhā or equanimity to explain ...
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Mindful Art of Thich Nhat Hanh

The Mindful Art of Thich Nhat Hanh

This video shows an intimate encounter with the Mindful Art of Thich Nhat Hanh. Appreciate Thich Nhat Hanh’s calligraphic meditation ...
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Deep Relaxing Aches & Pains Sleep Relief Music

Deep Relaxing Aches & Pains Sleep Relief Music

Let go of stress & anxiety. Learn meditation, yoga & be inspired with Jason & friends at Meditation Masters TV ...
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I Have Been Trying And Trying And Nothing Why

I Have Been Trying And Trying And Nothing. Why?

Eckhart Tolle explains how awakening creates a space where thinking is unnecessary and no longer compulsive. Awakening means you have ...
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what story are you believing

What Story are You Believing

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/What-Story-are-You-Believing.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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How to Reverse Aging

How to Reverse Aging

A well-researched perspective on age reversal, with enzymes taking a front seat as the key factor in looking and feeling ...
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Mindfulness Exercise on Lessons From Nature

Mindfulness of Depression 3/5

Rona Kabatznick leads Part 3 of the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's ...
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In The Flow

In The Flow

Gil Fronsdal talks about In the Flow. A river flows continuously as does our life, thoughts, impressions, and breath. Being ...
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Calming our Scattered Minds

Calming our Scattered Minds

A selection of affirmations accompanied by beautiful, peaceful music to calm the scattered mind. You can meditate on them and ...
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Art Therapy

Art Therapy

Immersing into the art process allows us to enter a meditative state where relaxation and unconscious expression can thrive. Try ...
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headache relief binaural beats

Headache Relief (Binaural Beat)

Binaural Beat for Headache Relief. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Heart Chakra Meditation Balancing

Sleep Chakra Meditation Music

We are devoted to create a new collection of LONG MEDITATION MUSIC videos for you to relax and enjoy in ...
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Nature of Awareness

Mindfulness of Breathing

Mindfulness of breathing is fundamental in Buddhist meditation. This is the 1st thing on mindfulness of the body; to be ...
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Three Breathing Techniques That Promote Mindfulness

Three Breathing Techniques That Promote Mindfulness

Yogis have known for years what science is just discovering – that is, that you can manage your mood through ...
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Focused attention

Focused Attention & Concentration

Sean Fargo leads a guided meditation focused attention and concentration. This meditation is useful to increase focus and mindfulness ...
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Earth Descent Meditation

Earth Descent Meditation

With free online worksheet, visualize your awareness dropping deep within the Earth with this Earth Descent Meditation by Buddhist teacher ...
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Increase Loving Kindness

The Practice of Metta – Loving Kindness

Sharon Salzberg talks about Metta- the Practice of Loving Kindness. The kind of loving kindness that does not select but ...
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Grand Central Station by Sharon Salzberg

Grand Central Station

In this video, Sharon Salzberg takes the formal meditation practice of Lovingkindness (also known as Metta) to Grand Central Station ...
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Body Scan

Body Scan

Body scan is a guided meditation by Sean Fargo that helps to promote calmness. This offers an opportunity to release ...
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Dharmette by Gil Fronsdal

Dharmette: Clear Seeing

Gil Fronsdal leads a Guided Meditation Dharmette: Clear Seeing. Sometimes the word "Vipassana" is translated as Clear Seeing. The "passana" ...
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Deepest Truth of Human Existence

Deepest Truth Of Human Existence

Eckhart Tolle gives a talking meditation about connecting with the deepest truth of human existence, which means knowing yourself at ...
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Mindfulness for holiday stress

Introduction to Seeing Drawing

Marcia Rose gives an exercise: introduction to seeing drawing as a form of meditative activity. "When we start to draw ...
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Mindfulness For Sleep and Relaxation

The Necessity of a Good Night’s Sleep

The quality of our sleep creates a ripple effect that rises with dawn and impacts the day ahead of us. When we have not been able to fall asleep, or have risen in the middle of the night with racing thoughts, it is impossible for us to have gotten the rest we need – both physically and mentally. The experience of insomnia, or of poor sleep quality in general, is rising, with modern day stressors captivating our minds into hours that are traditionally reserved for rest and rejuvenation. Even when the lights go off, it is hard to find that deep sense of peace and release that carries us into a restful slumber.

Reaching a state of deep sleep is crucial for our overall sense of wellbeing. Sleep & relaxation offers us the chance to reset and restore our energy systems. Our physiology thrives when we have slept well as sleep impacts everything from hormones to emotions to energy levels. Research has shown that proper sleep can help us to regulate our emotions and reduces our tendency for reactivity.

A variety of factors can keep us up at night, or make it difficult for us to fall asleep. Insomnia or some lesser form of such an experience can be brought about by:

  • Anxiety, stress, and fear,
  • Repetitive thinking and ruminating,
  • Technology usage and light pollution,
  • Imbalanced hormones,
  • Dietary factors, such as caffeine, sugar, and alcohol,
  • Underlying medical conditions, and
  • Other personal, situational, and environmental factors.

Sleep issues are a daily concern for many; for others, the experience of sleepless nights crops up during periods of acute stress. Whether short-term or chronic, stress impacts our ability to let go, to surrender, and to ultimately reach a state of deep sleep. However, as we expand our own capacity for mindfulness, we find that the quality of our sleep improves alongside our practice.

How Mindfulness Helps to Improve Sleep

Mindfulness practice helps us to be exactly where we are. Of course we are always exactly where we are, but we often don’t recognize it. With distractions and stimulation ever-present in the modern world, the body may be in one place while the mind is in another. Mindfulness practice helps us to come back down to the present moment, offering us a chance to completely let go when we are within the initiatory stages of sleep.

There are numerous ways that mindfulness promotes sleep. It can help us to rest deeply by:

  • Quieting the mind, bringing repetitive thoughts to rest
  • Drawing awareness into the body and away from the past or future
  • Easing the physical body by relaxing the muscles
  • Reconnecting us to the needs and reality of the present moment
  • Slowing the breath and inducing the relaxation response
  • Creating a sense of connection, contentment, and safety

Mindfulness reconnects us to the breath, a necessity for easing the experience of stress and anxiety. When we struggle to fall asleep, stress is often a primary or contributing cause. When we are stressed or anxious, we often breathe quite shallowly, unconsciously restricting each inhalation from expanding into the entirety of the lungs. This shallow breathing engages our fight-or-flight response – the defensive side of our nervous system that is responsible for protecting us in moments of danger.

While the fight-or-flight response is a crucial survival mechanism in times of imminent threat, it is often stuck on overdrive due to an overactive mind. When the mind is in high gear, the body cannot differentiate between what threats are real and imminent and which ones are perceived and remote. If the mind signals that there is a reason to be afraid, the body reacts by secreting various hormones, such as cortisol, to help defend us against whatever we are facing.

Unless we are in a position to respond to whatever is causing us discomfort, this fight-or-flight mode and the cocktail of chemicals it secretes only fuels the state of inner fear and panic. We begin to breathe more shallowly, feeding into the belief that there is danger ahead.

Mindfulness increases our awareness of the breath, often guiding us to observe the rhythm and depth of the breath’s flow. As we become more aware of the body and its life force in this way, we often find that the breath naturally deepens. We can also consciously draw the breath into the belly if we notice that it is shallow. In either case, as the breath descends further into the body, the relaxation response is initiated.

Benefits of the relaxation response include:

  • Slower heart rate,
  • Lowered blood pressure,
  • Slow and steady breathing,
  • Muscular relaxation,
  • Emotional release,
  • Feelings of resilience, and
  • Increased blood flow throughout the body.

All of these benefits help to further promote a sense of relaxation within the body, carrying us further into a sense of ease, and eventually, to place of complete surrender.

Our ability to navigate stress also helps us to achieve a better night’s sleep by regulating our hormones. One of our main neuroendocrine systems is the hypothalamic-pituitary-adrenal axis, otherwise known as the HPA axis. When activated, this system sparks within us the experience of wakefulness, and research has found that stress-related insomnia activates the HPA axis. In this way, stress keeps us up at all hours – at times when what we need most is rest and release. As we learn to navigate the stressors that hover in either the background or foreground of the mind, we become better equipped to mitigate the physiological effects that stress has on the body by guiding the mind back to the present moment.

Mindfulness Techniques for Sleep and Relaxation

There are a variety of mindfulness techniques we can use to bring about a greater sense of peace and stillness as we prepare for sleep. Implement any of the following practices into your nighttime routine, guiding yourself through these techniques (or using online supports) to help bring about a calm and tranquil state that is conducive to sleep.

Before you begin, allow yourself to come to a comfortable lying down position, supporting yourself in any way that is needed. Ensure that the neck is aligned with the spine and that the shoulders are relaxed. Consciously release any constriction in the stomach, the chest, the jaw, and the muscles around the eyes. By mindfully letting go in this way, we set the stage for relaxation to effortlessly come over us.

Body Relaxation

Body scan meditations help to draw your energy away from the mind and into the body, grounding you in the present moment. It is a compassionate, heart-centered practice that facilitates the release of anxiety and rumination.

  • Begin by breathing into the heart space for a few breath cycles, setting the intention to embrace this practice with compassionate curiosity.
  • Once you have settled into the breath, draw your awareness to your feet, feeling into the physical, visceral sensations of this area of the body. Observe whatever is present without judgment, opening up to any physical sensations from a place of openness and compassion.
  • Slowly draw your awareness upwards throughout the body, noting any sensations that are present in each area that you pass. Hold your attention for a couple of breaths on each muscle group as you move. As you exhale, release any and all tightness, tension, or stress that you come across.
  • Compassionately observe each area of the body individually before holding your entire body in awareness. As you witness the entirety of your physical being, invite all muscles to relax, noticing the way the mind follows suit.
  • Continue to breathe mindfully, allowing your breath to anchor you in this practice until you fall asleep. 

Grounding Practice

When we ground ourselves into the present moment by exploring our connectedness to the physical space we are in, we begin to let go of rampant thought waves attached to the past or future. We gain a greater understanding for what it means to be “right here, right now.” By following this grounding practice, we begin to feel a greater sense of contentment, connection, and safety.

  • Begin by connecting with your breath, noticing the subtle sensations of each inhalation and exhalation. Notice the depth and rhythm of your breath, observing its nature with non-judgmental awareness.
  • Expand your field of awareness by tuning into the physical sensations of the body as it rests. Notice the way that the textures around you feel against your skin. Observe the way you are supported unconditionally by the physical world in this very moment.
  • Feel the body become heavier as you relax more completely, sinking further into the physical space that supports you. Continue to observe the stillness and the simplicity of this moment. In this very moment, your pure existence is in total harmony with the rest of the world.
  • Continue to breathe slowly and steadily, allowing your breath to anchor you in this present moment. Remain within the body, guiding the mind back into the present moment anytime it arises. 

Deep Breathing

Since deep breathing activates the relaxation response, it is an effective tool for setting the stage for a deep and restorative sleep. Allow your breath to be your primary focus throughout this practice.

  • Begin simply by observing the natural rhythm of your breath. Notice the way it feels as it enters the body, and then observe any sensations present on exhalation. Invite the rest of the body to be entirely still, allowing only the breath to move you.
  • Draw your awareness to the stomach now. Since the breath has a tendency to follow one’s attention, you might observe the way it naturally begins to deepen. Continue to follow its flow, moving alongside both inhalation and exhalation.
  • Allow the belly to rise and fall as you breathe. Continue breathing into the full capacity of the lungs, perhaps noticing the way the mind quiets as you become more highly attuned with the present moment.
  • Liken your breath to soft waves, allowing it to ebb and flow inwards and out until finally you come to a state of deep release – that is, until you finally drift into a deep and transformative sleep.

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