Guided Meditation For Sleep

Guided Meditation For Sleep

If you are struggling to get to sleep at night, you might try a guided meditation. There are several options for guided meditation for sleep available. You may choose progressive relaxation or mindful body scanning. If you don't have a computer, you can download one of many apps for this purpose. Other options are Calm and Headspace. Each has its own benefits, so it is up to you to decide which works best for you. If you're unsure of which program to try, here are some recommendations:

Mindful body scanning

You may have heard about the benefits of mindfulness for sleep and have wondered what it entails. This guided meditation involves scanning your entire body and noting areas of tension. By doing this, you can find areas of stress, tension, and pain, and can breathe into those areas. It also allows you to relax and release tension from your body. Here are some tips to help you practice mindful body scanning as a guided meditation for sleep.

A study published in 2019 examined the effects of mindfulness practices on a sample of 93 adults with generalized anxiety disorder. The results indicated that participants who practiced MBSR showed lower cortisol levels at the end of the study. Furthermore, a study involving 47 healthy students showed that participants who took MBSR experienced fewer symptoms of anxiety and reduced anxiety. Overall, this study suggested that the practice of body scan meditations may improve sleep quality without the side effects that many people experience from sleeping pills.

While the benefits of mindful body scanning as a guided meditation for sleep are many, the practice should be tried by people with varying levels of experience. Those with anxiety or PTSD should consider practicing with a therapist. People with rushed intentions or specific goals for body scanning should avoid practicing. To minimize stress, try to limit the length of each session. If you're experiencing high levels of stress, it might be best to make the session short and easy.

A mindful body scan is a form of meditation that allows you to become aware of your body and all of its parts, including the brain and the senses. This type of meditation can be done anywhere between five and 10 minutes a day, depending on the person. As long as you have a steady, dedicated practice, you'll be reaping the benefits of mindfulness meditation. It's not difficult to achieve these benefits by practicing mindful body scanning.

If you're new to mindful body scanning, you may find it easier to begin by focusing on your shoulders and chest. Later, you can move on to each limb, exploring each sensation separately. Body scanning as a guided meditation for sleep can be combined with other forms of relaxation to make the session more effective. In addition, it can be done in any position and is a useful technique for promoting deeper relaxation.

Progressive relaxation

You might be wondering how progressive muscle relaxation can help you fall asleep and stay asleep. The basic principle is that your body relaxes every part of itself. From the feet to the head, you slowly relax each part until you reach a state of deep relaxation. Deep breathing encourages the body to enter a restful state and prepares it for sleep. During this step, your heart rate will fall as the muscle tension decreases.

To begin, try tensing your toes and slowly moving up to your neck. Find a quiet place with no interruptions. Try to concentrate on just a few small muscles at a time. It may be helpful to visualize something pleasant to focus on to help you relax. While tensing muscles relax them slowly for 30 seconds. You can also practice visualization to help you focus your mind on a single goal, like falling asleep.

Another method is progressive muscle relaxation. This technique activates the parasympathetic response. During the stress response, your sympathetic system pushes your body into a heightened state of alertness and increases blood pressure, heart rate, and muscle tension. On the other hand, when your parasympathetic response kicks in, your body returns to its normal baseline and stress hormones begin to ease. You will experience a deep sense of peace as your body begins to relax.

When used correctly, progressive muscle relaxation can help you fall asleep. By relaxing your muscles, you will send signals to your brain that it is time to sleep. The tensing and relaxing of muscles can be used to combat various forms of stress, including anxiety. The more you focus on these signals, the more likely you will experience deep sleep. It's not unusual for a person with insomnia to report falling asleep after tensing their muscles.

While the changes in self-reported relaxation among the four groups are similar, the results are mixed. The control group only showed a small increase in relaxation from baseline to follow-up assessment. It is not clear if this technique is the right method for your sleep, but it can be useful for enhancing your restful sleep. You may want to explore this new technique before committing yourself to any meditation program. If you're considering starting a meditation practice, be sure to choose a practice that allows you to relax before bed.


The Headspace Guide to Sleep is a video series that is a companion to the app's Sleep section. Narrated by meditation teacher Eve Lewis, the series covers different topics related to sleep science. The series also features soothing music and invites viewers to join a guided meditation that lasts eight to 12 minutes. As you listen to the sleep-promoting video, you may be pleasantly surprised to learn that it's also effective for adults.

The app organizes its content into themes, such as "sleep" and "movement" - the latter of which is particularly useful during stressful times. Users can also find "mindful cardio" and "rest day meditations," which help them stay present throughout the day. Headspace even offers "SOS" sessions for heightened moments of anxiety, and they can also purchase "packs" of courses for extended meditations.

The Headspace Guided Meditation for Sleep is a 30-day course for Headspace subscribers. It gradually trains the mind to focus on a task such as sleeping and is recommended to be used in conjunction with a single sleep meditation at bedtime. The 30-day program also has the added benefit of integrating mindfulness into your daily life. Headspace offers free 30-day trial memberships to all its subscribers, which help them build a consistent meditation practice.

Headspace's guided meditation for sleep is designed for newcomers to mindfulness and teaches meditation in a fun, convenient way. The app offers a free seven-day trial, and there is no monthly or annual subscription fee. The app has several meditation options, including a free version for beginners. In addition to the free trial, there are also several themed meditations. Headspace's guided meditations for sleep can be tailored to your personal needs.


Whether you're a beginner or an experienced meditator, you'll enjoy the many benefits of a Calm guided meditation for sleep. With hundreds of programs to choose from, you're sure to find a session that suits your needs. Try the 7 Days of Sleep meditation series, which runs for about 14 minutes. Featuring mindfulness teachings from Tamara Levitt, this meditation will help you fall asleep naturally.

The audio guide starts by explaining the importance of sleep and how it can affect your daytime mood. It encourages you to cultivate awareness and be present in the moment. By being fully aware of your surroundings, you can tame anxious thoughts and promote a restful sleep. You can also try the "Being" meditation, which includes relaxing music and voice instructions. You may be surprised at how much better you feel the next day when you're well-rested and rested.

While most meditation programs have music, the audio tracks that are aimed at helping people fall asleep are best listened to without headphones. Many of them feature relaxing sounds such as ocean waves and gentle rain. Some also include intermittent affirmations delivered in an angelic voice. The audio tracks are short and sweet, and will be perfect for a quiet night's sleep. And while this music can be relaxing, it may not necessarily be suitable for a restless night's sleep.

There are numerous benefits of listening to guided meditations for sleep. These include reducing the impact of anxiety and tension in the body on a person's ability to sleep. Meditation is a great way to sleep well, as it allows you to focus on your present experiences and refocus on the present moment. Meditation is a great way to reduce anxiety and depression and promote restful sleep. Just remember to practice patience and consistency.