Guided Meditation for Sleep

"Going to sleep is similar to the bardo of dying, where the elements and thought processes dissolve, opening into the experience of the Ground Luminosity" - Tibetan book of living and dying

Guided meditation for sleep, quite simply, puts you to sleep.

Sleep is the only time when our physical, mental and emotional processes get recharged, and without adequate and quality sleep, you are sure to run out of energy.   

Our body is a wonderful machine that can carry on way past its scheduled downtime, even when subjected to severe abuse in the form of poor nutrition, sloppy workplace habits and absence of exercise.

Since we are all guilty of the above to some degree, it behoves us to remedy the situation by paying attention to its needs.

After all, it is our only vehicle available to see us through this life. Guided meditation for sleep will help you take care of this precious and irreplaceable resource.       

Basics first

  • Record these instructions in your own voice or ask someone you trust to read them to you while you meditate. Do it at a slow pace
  • Pause (10-15 seconds) between two paragraphs 
  • Lie down in the place where you would like to go off to sleep  
  • Take a few deep breaths and calm your body and mind
  • Close your eyes
  • Listen to the directions and follow them until you fall asleep

Guided meditation for sleep script

  1. Notice your body lying down, and observe any sensations in the body - tingling, temperature, pressure, coolness, heat, movement, tension, itchiness, heaviness or lightness. 
  2. Become aware of the sensations without judging them or fighting them. Relax and keep breathing. 
  3. Now rotate your awareness throughout the body, starting with the right thumb. Look for any sensation there. If not, notice the lack of sensation and move on to the index finger, and so on until you have covered the whole hand.
  4. Bring your attention to the wrist, then to your forearm, elbow, upper arm, shoulder, armpit and the right side of body. Keep noticing the sensations. 
  5. If thoughts come, acknowledge them and let them go, like clouds floating across the sky.
  6. Now, take your curiosity to your left hand, arm, shoulder and side of the body. Observe what is happening. Simply pay attention and acknowledge the sensations. Do not try to understand why they are happening or where they are coming from.
  7. Keep breathing normally.    
  8. Now take your attention to your right buttock and become mindful of the sensations. Move down to your thigh, then knee, calf, shin, ankle, foot and toes.
  9. Similarly trace the sensations down your left side starting with your left buttock.
  10. Relax. If you find tension in any parts, breathe into them and let them dissolve. 
  11. Notice the sensations on your back - pressure, coolness, heat, tingling or any kind of movement. 
  12. Move to the front of your body and let your attention go to your stomach, to your chest, and then to your neck. 
  13. Finally, bring your attention to your chin, cheeks, nose, eyes, eye lids, right brow, left brow, temples, forehead, back of the head, sides, and crown of the head. 
  14. Relax. Rest in the awareness. Keep breathing normally. 
  15. Scan your body again, but in bigger clusters this time - right arm, left arm, both arms, right leg, left leg, both legs, back, abdomen, chest, neck and head. 
  16. Repeat with the whole body as one.
  17. Continue listening to the instructions or scan the body again yourself, starting with the right thumb.
  18. Do it as many times as you find helpful. 

A downloadable guided meditation for sleep mp3 would soon be available on this site. 

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Until then, I hope this guided meditation for sleep script serves you well.

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