Meditation for Sleeping Well and Getting Quality Sleep

Today's guided meditation will pursue a simple goal: to help you sleep well, to experience deep, restorative and quality sleep.

To do this, together we will carry out careful physical relaxation, then mental… and finally spiritual.

Lasting approximately 10 minutes, this meditation has been designed to help you fall asleep quickly, even if you are stressed or even downright insomniac.

If you have even more serious difficulties falling asleep, it may be a good idea to add other exercises beforehand, such as assertiveness exercises or combating fears.

Discover this meditation in video format

The effects of this meditation

Spiritual awakening is one thing... but physical awakening is another.

For some people, it is sometimes difficult to fall asleep. Insomnia, sleep disorders, melatonin deficiency: the arms of Morpheus can escape us for a whole host of reasons.

Basically, this guided meditation will seek to put you in a pre-sleep state, so that your body can then take you into a good night's rest, or simply a well-deserved nap.

Very physical, the various stages that make it up can cover broader areas than simple falling asleep.

Here are some specific benefits of this meditation for quality sleep :

• Help to achieve sleep…
• …but also more restorative, deeper sleep
• Regeneration by triggering the restorative processes specific to rest
• Physical relaxation, but also mental
• The start of unblocking phenomena
• An increase in serenity and daily peace

When we put them together, it becomes clear that all these modes of action can only help you experience deep and peaceful sleep.

Improved quality of sleep for more peaceful awakenings... and all without sleeping pills. That’s a nice promise!

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Preparing for meditation for sleep

More than any other, a meditation to sleep well must be practiced in a calm environment.

Your bedroom and your cozy bed seem to be ideal, and a darkness, or at least a certain welcoming half-light, should be found in your room.

To fully experience the sensations specific to this guided meditation, I advise you to lie on your back, with a cushion placed under your head and, if necessary, a blanket covering your body, forming a sort of welcoming heat bubble.

You are now ready to follow this meditation for sleep.

The different steps

These different stages are actually supposed to follow each other harmoniously, rather than being divided into distinct parts.

After all, this guided meditation forms a whole constructed as a single work, a single tool capable of functioning in its uniqueness.

In video and audio, no distinction is made.

The following breakdown therefore has the sole purpose of helping you, a posteriori, to understand the modes of action implemented within the framework of this meditation.

Step #1: bodily relaxation from the back

The lying position is conducive to relaxation and reconnecting with your body.

So stay like this for a few moments.

Now, you will scan your back, and relax each muscle one by one.

Start at the lowest part, just above your pelvis. Feel the tension accumulated throughout the day dissipate, at the same time releasing your hips, then your legs.

Heat that relaxes your muscles and loosens knots now flows from your lower back to your legs, which then relax in turn.

Slowly, this heat rises along your spine, and greets it, centimeter by centimeter.

From the middle of your back, the relaxation moves towards your ribs, as if to encompass you, and form a mattress of comfortable heat, into which it is pleasant to sink gently.

Without you realizing it, the heat has moved up to the beginning of your neck, where it is now loosening the muscles in your upper back.

From the tip to the base of the shoulder blades, towards your shoulders, which relax peacefully in their entirety, then from your shoulders to the top of your neck, passing through the sides of your neck, each point of tension disappears through the action successive heat waves.

Step #2: Activation of the Crown Chakra…

The crown chakra, the one located at the top of your head, regulates your sleep in particular.

Soothing it is a uniquely effective way to immerse yourself in states of rest.

So that's what we're going to do now.

While maintaining your physical relaxation, imagine a flow of energy starting from your lower back, gently going up along your spine, until it reaches your neck, then the back of your head, then its top.

With each breath, a growing ball of heat rises little by little, as if trying to reach a precise point at the top of your head, which would gently attract it.

The deep relaxation you experience makes this exercise easy, the energy in your body flowing peacefully.

Repeat this energy-rising exercise a few times.

Now you should feel a living warmth, like breathing in slow waves, right at the top of your head, where your crown chakra is located.

Step #3: …and its appeasement

Your body is relaxed, and the energy it had in excess is now in one place.

Already, you can feel torpor in your legs, your pelvis and your arms, which are gently sinking into the hollow of your mattress.

Your bust also becomes lighter and lighter, and sinks in turn.

The energy at the top of your body begins to slow down, the waves that drive it become less and less frequent, but deeper and deeper.

You still feel the same heat, but its beating slows down. Gently. And even more gently.

Now is the time to release the energy accumulated in the crown chakra.

Simply let the energy flow towards your face, as if a warm wave were coming to fill it with its appeasement.

This serenity then flows effortlessly towards the throat, then the top of your chest.

The heat is still present, but now more diffuse. Its rhythm has not changed and is still slow and deep.

The wave therefore continues its path towards your stomach, which it travels little by little up to your navel, to linger a few centimeters below, then reach your waist.

Without you carrying it that far voluntarily, you feel the inside of your thighs filled with the same soothing warmth, then it's the turn of the soles of your feet.

Your entire body is now coated in slow heat, which beats at a regular… and soothing rhythm.

Step #4: relax the mind, to go to sleep

Your body is calm, and it's time to prepare your mind so that it in turn can experience restorative rest.

During the next few moments, let the thoughts that need to cross your mind flow through it. This will free you from their weight.

So focus on the gentleness of the slow rhythm as it sinks your body into the mattress.

Each thought that comes just passes by, as if a calm river is flowing slowly, and the ideas are just pieces of wood on its surface, passing in front of you for only a few moments.

You still feel the same heat, but it seems to beat so slowly, that the river begins to slow down... to shrink...

Fewer thoughts occur.

You feel completely relaxed, in your comfortable bed, ready for a good night's sleep.

Other guided meditations in our series

Among the many objects that we offer to our community, we have notably collected some meditation tools.

Here is the collection in question, made up of objects from cultures from the four corners of the world but sharing the same goal: to help the practice of meditation or, quite simply, relaxation and relaxation.

In short, you will find singing bowls, various musical instruments, flags and decorations, reiki pendulums or even various ingredients and crystals.

Here is also a collection of free books that may help you in your life. Between healthy eating, self-hypnosis, prayers and self-confidence, many themes are covered in our library which, once again, has been entirely open to you.

If you would like to discover our other meditations, here is the section of our blog which brings them all together.

Here too, we wanted to deal with the most varied themes possible (within the limits of our knowledge, of course).

If, however, you do not find what you are looking for there, do not hesitate to tell us by leaving a comment in the section at the end of one of the meditations: we will read it and try to take it into account in our work at come !