Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

00:00

00:00

Cory Muscara

4.7

Duration

Scan the following QR code with your camera app to open it on your phone

Simple Sleep Practice

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, welcome back to

your Daily Mindfulness.

In today's session, I'm going to share

a simple practice you can do before

sleep to help deepen your sleep.

This will be a modified version of

the body scan, which you're most

likely already familiar with, where

we bring attention to different parts

of the body as a mindfulness practice.

In this body scan though, as we bring

attention to different parts of the body,

we're actually going to invite those parts

of the body to turn off for the evening.

A lot of times, the thing that prevents

us from falling asleep is extra

agitation and buzzing in the body.

And sometimes these different

parts of our body need the

intentional invitation to let go.

The body is trying to help us and

sometimes it's still thinks it needs to

be on, even when we don't need it anymore.

And it's not like our body is turning

off entirely for the night, but

we don't need it in the same way

that we would if we were at work or

sitting down or walking or moving.

So what this practice involves is bringing

your attention, starting at the feet in

the same way you would with a body scan.

But as you're bringing your attention

there, you take a deep breath.

And then you just say to that

part of the body, turning off.

And you can even visualize the part

of the body going from light into

darkness, almost like a light switch.

The light bulb turning

on, and then turning off.

And you do that up to the calves and

shins, the knees, the thighs, the pelvis,

all the way to the top of the head.

It's something that you can do over the

course of 30 seconds or five minutes,

10 minutes or longer, if you want.

But just move through each part of the

body, giving it the intentional invitation

to turn off for the evening, combine that

with a deep breath and the visualization

of that body part turning off.

And you should find that allows the

body to let go of some of that extra

agitation that it's holding onto and

settle into a deeper state of calm

as you transition into deep sleep.

Worth trying out.

Thank you for your practice.

And I'll talk to you soon.

Let's settle in for today's meditation.

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Get started today

Start your 7-day free trial
Or sign up with

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.