10 Minute Mindful Breathing Sleep Meditation (with Music)

Tonight, we’ll be trying a mindfulness meditation to help you relax and get ready for a restful night’s sleep.

 

 Take a moment to find a comfortable position on your back or side. Promise to set aside any day to day worries and responsibilities. You deserve a break from thinking. It’s time to relax your body and wind down your mind.

 

 Begin by closing your eyes and taking some long, deep breaths. Actively attempt to release any tension in your mind and your body as you exhale. Allow the muscles in your body to relax until you reach an equilibrium.

 

 Now, let your breath settle into its natural rhythm. Just observe each breath. Coming. And going.

 

 Let’s focus on the body. Notice the feeling of your body pressing down into your bed. Become aware of any specific bodily sensations.

 

 Did you feel any movement in your fingers or toes? How about any heaviness or lightness in your arms and legs? Focus on these sensations for a moment and let them fall away to allow your muscles to become relaxed.

 

 Let’s bring your attention back to your steady rhythmic breath while continuing to be aware of any bodily sensations. Sometimes, you will notice some subtle movements in your body related to the breath.

 

 It’s perfectly normal to become distracted by thoughts. Simply acknowledge the thought, without judgment, and gently return to the sensations of breathing.

 

 Allow yourself to slip into a deeper state of relaxation as each breath leaves your body.

 

 Just observe each breath as it comes and goes. It’s okay if your mind wanders. Don’t try to judge or analyze your thoughts. Just guide your attention back to the breath.

 

 Your breath may become more shallow as you become more relaxed. Notice how each breath is unique.

 

 Finally, allow your attention to soften. There’s no need to focus on anything specifically. Allow your attention to drift between thoughts, feelings, sounds and sensations as they arise.

 

 Continue to notice sensations come and go as you drift further into sleep.