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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
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Sign inFREE 7-DAY SLEEP CHALLENGE
Make Good Sleep a Habit
Enjoy better health, sharpen your focus, and become less reactive with a better sleep routine.
Improve your entire life with better sleep
Lack of sleep is often behind our mood swings, reactivity, and even depression or anxiety. While we like to wear our ability to do more with less like a badge of honor, the fact remains: the quality of our sleep impacts our lives. It's important to boost our immune systems, maintain a sense of calm with our loved ones, and learn to find joy and peace every day.
Improving our sleep despite the uncertainties, stress, and busy schedules is what we aim to do with our 7-day Sleep Challenge. We’d love for you to join us. It’s FREE!
Before this app it was hard for me to fall asleep, but now I sleep much better.
- Izzy
It helps me to sleep better. When I hear “relax to sleep”, I really do fall asleep quickly after. I feel I am kinder to myself and I am learning to rewire my brain differently when I have bad thoughts, which happen very often! It really has been of great help. Thank you!
- Vanessa
I watch/listen every night before sleep—a great way to switch 'off' and close the day, whether it was a good or bad day.
- Pat
With meditations and sleep sounds, my little guy is falling asleep faster.
- Lauren
Just what I needed and I actually woke myself up snoring after 15 minutes😴
- Clara
Before this app it was hard for me to fall asleep, but now I sleep much better.
- Izzy
It helps me to sleep better. When I hear “relax to sleep”, I really do fall asleep quickly after. I feel I am kinder to myself and I am learning to rewire my brain differently when I have bad thoughts, which happen very often! It really has been of great help. Thank you!
- Vanessa
I watch/listen every night before sleep—a great way to switch 'off' and close the day, whether it was a good or bad day.
- Pat
With meditations and sleep sounds, my little guy is falling asleep faster.
- Lauren
Just what I needed and I actually woke myself up snoring after 15 minutes😴
- Clara
Before this app it was hard for me to fall asleep, but now I sleep much better.
- Izzy
It helps me to sleep better. When I hear “relax to sleep”, I really do fall asleep quickly after. I feel I am kinder to myself and I am learning to rewire my brain differently when I have bad thoughts, which happen very often! It really has been of great help. Thank you!
- Vanessa
I watch/listen every night before sleep—a great way to switch 'off' and close the day, whether it was a good or bad day.
- Pat
With meditations and sleep sounds, my little guy is falling asleep faster.
- Lauren
Just what I needed and I actually woke myself up snoring after 15 minutes😴
- Clara
Love this! So nice how they are specific topics, especially for going to sleep. So soothing and helps with my anxiety a lot.
- Emily
The daily meditations ground me and I find using the sleep ones for bedtime or middle of the night wake ups also really helpful.
- CM
Helps a lot being that I am harder on myself than anyone else. I go to sleep with good thoughts. 😊
- Lana
This is simply the best! I have tried others, but this one works. I usually fall asleep before a session has finished. Highly recommend!
- Burnie
Soothing and calming. l enjoyed the practice for the past 7 nights. Some good stuff. Relaxed and fell asleep not long after.
- Ofania
Love this! So nice how they are specific topics, especially for going to sleep. So soothing and helps with my anxiety a lot.
- Emily
The daily meditations ground me and I find using the sleep ones for bedtime or middle of the night wake ups also really helpful.
- CM
Helps a lot being that I am harder on myself than anyone else. I go to sleep with good thoughts. 😊
- Lana
This is simply the best! I have tried others, but this one works. I usually fall asleep before a session has finished. Highly recommend!
- Burnie
Soothing and calming. l enjoyed the practice for the past 7 nights. Some good stuff. Relaxed and fell asleep not long after.
- Ofania
Love this! So nice how they are specific topics, especially for going to sleep. So soothing and helps with my anxiety a lot.
- Emily
The daily meditations ground me and I find using the sleep ones for bedtime or middle of the night wake ups also really helpful.
- CM
Helps a lot being that I am harder on myself than anyone else. I go to sleep with good thoughts. 😊
- Lana
This is simply the best! I have tried others, but this one works. I usually fall asleep before a session has finished. Highly recommend!
- Burnie
Soothing and calming. l enjoyed the practice for the past 7 nights. Some good stuff. Relaxed and fell asleep not long after.
- Ofania
Stressful days lead to restless nights
Lack of sleep is a global crisis that has only increased in severity since the pandemic. Does stress cause sleepless nights… Or does a lack of consistent sleep cause stress? While the jury is still out, the one thing we know for sure is both lead to lasting physical and mental health problems. Taking proactive steps to ensure better sleep means less stress, reactivity, and anxiety during the day.
The quality matters
When we truly are able to fall into a restful sleep, our bodies are able to heal; our heart rate lowers; our hormones are balanced; the nervous system relaxes; and our immune system is able to fight infections, reduce inflammation, and soften the impact of traumas.
Better sleep:
- Increases focus, memory, and productivity
- Balances excessive weight fluctuations
- Strengthens the immune system
- Lowers the risk of chronic diseases
- Decreases stress, anxiety, and depression
How it works
Every day for 7 days, you will receive a daily email, audio coaching, and a unique sleep meditation from Mindfulness.com team. These powerful self-care strategies will help improve your sleep and activate your best self.
1.
Daily practical tips
For the next 7 days, you will receive a daily email with practical, easy-to-implement advice to quickly improve your sleep.
2.
Daily coaching
Every night, before each guided meditation, cozy up in your bed for a short audio coaching session with Cory Muscara, sharing his best sleep tips in 5 minutes or less.
3.
Daily sleep meditations
Daily sleep meditations available only through the Sleep Challenge to help you fall asleep faster and stay asleep the entire night.
4.
Practical, science-backed tools
Research shows that a mindfulness practice can trigger the body’s relaxation response, making it easier to stay calm throughout the day and fall asleep at night.
5.
Immediate access
When you need better sleep habits, there’s no time like the present. Sign up today to get immediate access to the tools and meditations you need to improve your sleep.
Yours for free
This free 7-Day Sleep Challenge is for you if you:
- Wake up in the night and lay there for hours trying to get back to sleep
- Experience lack of focus and poor memory
- Feel irritable and reactive during the day
- Can’t fall asleep at night
- Feel tired of feeling tired
- Don’t have the energy to do the things you enjoy
- Want to improve your sleep TODAY
Topics covered over 7 days
What you can expect during the challenge
Day 1: Don’t Force It
Explore how to create conditions for letting go and being at ease without forcing the sleep process.
Day 2: Breathing Techniques to Induce Sleep
Engage your parasympathetic system with these powerful techniques to induce calm and serenity.
Day 3: The Power of Gratitude
Lighten the mind and settle into a deeper sleep with this gratitude practice.
Day 4: The Art of Positive Visualization
Explore how to use positive imagery to soothe your mind.
Day 5: Calm Body, Calm Mind
Learn the body scan meditation that calms the body to help you unwind before bed.
Day 6: Focus to Settle the Mind
Let us show you how to give your mind something to focus on and teach you how to gently pull it back to the present moment when it wanders.
Day 7: Sleep Phrases That Welcome Sleep
You can use these specific sleep phrases to calm your mind, practice self-compassion, and transition into a deep sleep.
MEET YOUR TEACHER
Cory Muscara
Cory Muscara is an international speaker and teacher on the topics of mindfulness and positive psychology. He’s passionate about helping people find real peace. He believes when we are deeply fulfilled, we’re a better force in the world for other beings, the environment, and our communities.
Frequently asked questions
When does the free 7-day Sleep Challenge begin and how do I access it?
Thanks for signing up for our 7-Day Sleep Challenge! The Challenge begins as soon as you’re ready to start and is accessible via our app (iOS and Android) or on your web browser. Every evening you will receive a short guided lesson by Cory followed by a guided audio meditation. We’ll email you every day with a link to access the content.
How do I join the Challenge?
On the Mindfulness.com website:
- Just click on Join the Challenge to get immediate access!
On the Mindfulness.com app:
- On the app homepage ("For You" page) click “NEW” and you should find the Sleep Challenge there.
- Simply click the “Join Now” button to join the challenge.
Once you have joined the challenge, you will receive daily emails from us with sleep tips and a link to access all 7 days of content.
What if I previously participated in the challenge?
If you have previously started or completed the challenge inside the app, you’re welcome to join us again. Simply ‘Quit’ the challenge and then re-join to remove your previous progress and allow you to recommence the 7-day challenge.
Is this offering free?
In honor of Sleep Awareness Week, the 7-day Sleep Challenge is entirely free for the month of March 2024, after this time, the challenge can only be re-accessed with a Mindfulness Plus+ subscription.
Life’s better when you wake up rested
You can officially stop counting sheep. The nighttime meditations and mindfulness practices we share inside our free challenge will give you the tools to wind down and fall asleep with more ease. Get the restorative sleep your body and mind deserve.
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Enjoy better health, sharpen your focus, and become less reactive with a better sleep routine.