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Use this guided meditation to unwind before bed.
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Meditation For Better Sleep
Vanessa Keranovic
Watching Now
Meditation For Better Sleep
Meditation For Better Sleep
Vanessa Keranovic • 13:08

Guided meditation for a restful sleep is a meditative exercise that aims to induce a deep state of relaxation and calmness before bed. It is encouraged to lie down in a comfortable position before gradually closing one's eyes. The meditation progressively guides participants through a number of relaxation techniques that focus on different body areas, starting with the feet and moving upward. By deliberately inhaling slowly and deeply and exhaling with a sense of release, the body begins to relax and a deeper sense of tranquility can be obtained.

It is possible to make the meditation more calming by using visualization techniques. One common vision is of oneself floating or feeling entirely supported by a bed of soft, fluffy clouds, allowing the body to submit to gravity. As the meditation develops, the focus gradually shifts to the breath, encouraging participants to rest their minds on the comforting pattern of their inhalations and exhalations. This helps to concentrate the mind and promotes the free flow of any held anxiety or mental chatter.

The meditation concludes with a suggestion that participants adopt a mindset of gratitude and appreciation for their breath as well as for giving themselves this extended time of deep sleep. Participants are reminded that falling asleep during meditation is both acceptable and completely normal. The meditation gradually encourages participants to let go of any unresolved difficulties, experience a peaceful state of being, and drift off into a sound slumber. This sleep-guided meditation is a nourishing and relaxing experience that enables people to let go of their day's stress and anxiety and be prepared for a restful night's sleep.


View Transcript
[Vanessa Keranovic, Mindfulness Coach] Welcome to this meditation for restful sleep. I invite you to come back to this meditation when it's bedtime and you're ready for restful slumber. And if you are ready for bed, please find a comfortable position lying down and allow your eyes to close. Let's invite some restfulness and relaxation by taking a couple of deep breaths. On the inhale, see if you can open your body, open your chest just a little more. And on the exhale, settle deeper into your bed, deeper into the posture you're in and and let go. You can deepen your breaths by counting to four for every inhale and six for every exhale. Allowing the exhales to be just a bit longer than the inhales. So you're counting to four for every inhale and six for every exhale. And as you're exhaling, see if you can let go a bit more and sink even deeper into your bed. With every exhale, see which part of yourself you can relax further. Okay. And now let's gently scan through our body. Slowly starting with our feet, noticing the sensations there. And letting them soften even further, feeling the feet fall heavy now. Completely relaxed. And going slowly up your legs, breathing into them, softening them, relaxing them. Staying there as much as you need to. And finding your way to your abdomen. Noticing the sensations in your belly, being thankful for all the work it does fueling and giving energy to your body. And slowly going up the spine to your back, chest. Feeling thankful for the support it offers you every single day. Breathing into this area and relaxing with the exhale. Noticing your hands, your palms, feeling relaxed and open. And moving slowly up to the neck, the head. Relaxing all the muscles on your face. Cheeks, forehead, jaw. Letting all rest and fall heavy now. Taking one more deep inhale into the entire body. And exhaling, feeling fully rested now, fully relaxed. And now I invite you to rest your awareness onto the breath. And with every next breath you take, you're noticing your body feeling more and more relaxed. Resting and softening any left tension. Letting go of any effort now, of any movement. Just allowing the breath to guide you now. As you sink deeper into relaxation, into the present moment. Feeling a sense of appreciation for your breath now. And also appreciating yourself for allowing your mind and body to rest now. You are starting to really relax into this feeling of inner peace and being. And when you get pulled away from your breath by a doubt or a worry, allow it to be without getting involved in its narrative. Letting it melt away, breath by breath. You're realizing that without you engaging into it, into the thought or the worry, it really has no meaning. And so it slowly fades away with every next breath. If you fall asleep during this meditation, know that that's perfectly fine. Drift off and enjoy this deep rest. If you're still here awake, continue on following your breath. With every breath letting go further into deep relaxation, welcoming a peaceful state. As if you were floating on clouds. Feeling the gentle touch, the softness of the clouds. How they support every shape and curve of your body. You feel fully supported. And this allows you to rest now. Keeping this image of yourself, floating on clouds, being supported, enjoying the softness. Sleep is so close now. So you're allowing my voice to slowly fade. Remembering the thoughts are just passing you by. You are not chasing them. You're simply staying with your breath, your anchor. Drifting off to restful sleep. Nowhere to be but here now, resting, feeling peaceful. Grateful. I now invite you to simply drift off to sleep, letting all the worries behind you, welcoming deep relaxation and restful sleep. Enjoy.

Watching Now
Meditation For Better Sleep
Meditation For Better Sleep
Vanessa Keranovic • 13:08

Guided meditation for a restful sleep is a meditative exercise that aims to induce a deep state of relaxation and calmness before bed. It is encouraged to lie down in a comfortable position before gradually closing one's eyes. The meditation progressively guides participants through a number of relaxation techniques that focus on different body areas, starting with the feet and moving upward. By deliberately inhaling slowly and deeply and exhaling with a sense of release, the body begins to relax and a deeper sense of tranquility can be obtained.

It is possible to make the meditation more calming by using visualization techniques. One common vision is of oneself floating or feeling entirely supported by a bed of soft, fluffy clouds, allowing the body to submit to gravity. As the meditation develops, the focus gradually shifts to the breath, encouraging participants to rest their minds on the comforting pattern of their inhalations and exhalations. This helps to concentrate the mind and promotes the free flow of any held anxiety or mental chatter.

The meditation concludes with a suggestion that participants adopt a mindset of gratitude and appreciation for their breath as well as for giving themselves this extended time of deep sleep. Participants are reminded that falling asleep during meditation is both acceptable and completely normal. The meditation gradually encourages participants to let go of any unresolved difficulties, experience a peaceful state of being, and drift off into a sound slumber. This sleep-guided meditation is a nourishing and relaxing experience that enables people to let go of their day's stress and anxiety and be prepared for a restful night's sleep.


View Transcript
[Vanessa Keranovic, Mindfulness Coach] Welcome to this meditation for restful sleep. I invite you to come back to this meditation when it's bedtime and you're ready for restful slumber. And if you are ready for bed, please find a comfortable position lying down and allow your eyes to close. Let's invite some restfulness and relaxation by taking a couple of deep breaths. On the inhale, see if you can open your body, open your chest just a little more. And on the exhale, settle deeper into your bed, deeper into the posture you're in and and let go. You can deepen your breaths by counting to four for every inhale and six for every exhale. Allowing the exhales to be just a bit longer than the inhales. So you're counting to four for every inhale and six for every exhale. And as you're exhaling, see if you can let go a bit more and sink even deeper into your bed. With every exhale, see which part of yourself you can relax further. Okay. And now let's gently scan through our body. Slowly starting with our feet, noticing the sensations there. And letting them soften even further, feeling the feet fall heavy now. Completely relaxed. And going slowly up your legs, breathing into them, softening them, relaxing them. Staying there as much as you need to. And finding your way to your abdomen. Noticing the sensations in your belly, being thankful for all the work it does fueling and giving energy to your body. And slowly going up the spine to your back, chest. Feeling thankful for the support it offers you every single day. Breathing into this area and relaxing with the exhale. Noticing your hands, your palms, feeling relaxed and open. And moving slowly up to the neck, the head. Relaxing all the muscles on your face. Cheeks, forehead, jaw. Letting all rest and fall heavy now. Taking one more deep inhale into the entire body. And exhaling, feeling fully rested now, fully relaxed. And now I invite you to rest your awareness onto the breath. And with every next breath you take, you're noticing your body feeling more and more relaxed. Resting and softening any left tension. Letting go of any effort now, of any movement. Just allowing the breath to guide you now. As you sink deeper into relaxation, into the present moment. Feeling a sense of appreciation for your breath now. And also appreciating yourself for allowing your mind and body to rest now. You are starting to really relax into this feeling of inner peace and being. And when you get pulled away from your breath by a doubt or a worry, allow it to be without getting involved in its narrative. Letting it melt away, breath by breath. You're realizing that without you engaging into it, into the thought or the worry, it really has no meaning. And so it slowly fades away with every next breath. If you fall asleep during this meditation, know that that's perfectly fine. Drift off and enjoy this deep rest. If you're still here awake, continue on following your breath. With every breath letting go further into deep relaxation, welcoming a peaceful state. As if you were floating on clouds. Feeling the gentle touch, the softness of the clouds. How they support every shape and curve of your body. You feel fully supported. And this allows you to rest now. Keeping this image of yourself, floating on clouds, being supported, enjoying the softness. Sleep is so close now. So you're allowing my voice to slowly fade. Remembering the thoughts are just passing you by. You are not chasing them. You're simply staying with your breath, your anchor. Drifting off to restful sleep. Nowhere to be but here now, resting, feeling peaceful. Grateful. I now invite you to simply drift off to sleep, letting all the worries behind you, welcoming deep relaxation and restful sleep. Enjoy.


Vanessa Keranovic
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