mindfulness · 8 min
Calm and Peaceful Journey
Use this meditation to find a moment of tranquility before bed
Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.
A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.
About this practice
Use this meditation to find a moment of tranquility before bed A guided session of about 8 minutes, suited to all levels. Nothing is recorded and no account is needed.
What happens, minute by minute
- 0:00Close your eyes gently.
- 0:01Let your head rest lightly on your pillow.
- 0:03Feel the weight of your arms and hands.
- 0:06Notice the warmth of your bed.
- 0:10Listen to the soft hum of the room.
- 0:15Imagine a gentle breeze is touching your skin.
- 0:21Feel your breath coming in and out.
- 0:28With each exhale, let go of any tension.
- 0:36Picture a warm, comforting light in your chest.
- 0:45Follow the path of your breath to your toes.
- 0:55Your body is now a place of peace.
- 1:06If thoughts arise, let them float by like clouds.
- 1:18Focus on the rhythm of your heartbeat.
- 1:31Feel the steady beat of the world around you.
- 1:45Imagine a quiet, still pond in your mind.
- 2:00The surface is smooth, reflecting the night sky.
- 2:16As you lie here, let your worries drift away.
- 2:33With each breath, you are more relaxed.
- 2:51Notice the weight of your eyelids.
- 3:10They feel heavy, ready to close.
- 3:30Let them close softly.
- 3:51You are now in a state of deep calm.
- 4:13Rest here, in this peaceful place.
- 4:36When you're ready, gently open your eyes.
Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.
If this one is not quite right, try Gratitude meditation for grief (7 min), on a day off, Letting go meditation for test anxiety (10 min), before bedtime or 7-minute self-compassion meditation.