Have you ever found yourself lying in bed, unable to quiet your mind after a long day? Sleep issues are more common than ever, and the inability to unwind can leave you feeling drained and unrefreshed. In this article, you’ll discover how a sleep meditation, guided by Julie Murphy Yogaressa, can help you relax your mind, release tension, and drift into a state of peaceful rest.
Join Julie Murphy, a renowned meditation guide on Insight Timer, as she leads you through a journey of guided meditation for sleep, helping you to let go of the day, embrace gratitude, and settle into a deep, restorative rest.
A 24-minute positive sleep meditation to quiet the mind and relax the body
This 24-minute guided meditation practice is designed to help you calm racing thoughts, release physical tension, and gently ease into a restful sleep.
For more relaxing guided sleep meditations, explore the largest library of free guided meditations on Insight Timer.
Positive sleep meditation script
A step-by-step guide through the guided meditation practice:
Step 1: Create a cozy sleep environment
Take your time to settle into your bed. Adjust your pillows, soften your blankets, and ensure your body feels fully supported. Close your eyes gently and allow your body to begin releasing tension.
Step 2: Bring awareness to your body
Notice the position of your body, the weight of your limbs, and the soft pressure of your bed beneath you. Feel your body relax as you sink deeper into comfort.
Step 3: Let go of the day
Take a few soft yawns or gentle sighs. Release any tension in your jaw, soften your tongue, and allow your shoulders to drop. Acknowledge the day you’ve had and let it go.
Step 4: Focus on your breath
Take slow, deliberate breaths. With each inhale, calm your body, and with every exhale, release your mind. Repeat silently: “Breathing in, I calm my body. Breathing out, I calm my mind.”
Step 5: Complete a guided body scan
Gently bring your awareness to different parts of your body:
- Feet: Feel them soften and relax.
- Legs: Let them rest heavily.
- Abdomen: Notice the gentle rise and fall with each breath.
- Heart: Feel warmth and gratitude at your heart center.
- Face: Allow every feature to soften.
Step 6: Affirm positive intentions
Silently repeat affirmations:
- “I feel steady. I am safe.”
- “I flow through life with ease.”
- “I am worthy and lovable.”
- “I am at peace.”
Step 7: Drift into restful sleep
Let go of control. Allow your thoughts to drift and wander without judgment. Trust your body to guide you into a peaceful sleep. Feel gratitude for this moment of stillness.
This guided meditation script was adapted from Julie Murphy Yogaressa’s Positive Sleep Meditation.
Take a moment to reflect
After completing your meditation, take a few moments to reflect on your experience. Journaling can help solidify your insights and improve your sleep habits. Here are a few reflection prompts:
- How do you feel after this meditation?
- Did any specific affirmation resonate with you deeply?
- What sensations or emotions did you notice during the body scan?
- How can you incorporate this meditation into your nightly routine?
Experience deep rest with Insight Timer’s free meditation app
Ready to explore more peaceful guided meditations? Download the Insight Timer free meditation app to access a wide library of meditations, soothing meditation music, and tools for better sleep.
Enhance your practice by joining one of our many groups. Here, you can connect with like-minded individuals and share your experience with sleep immersion.
