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sleep · 10 min

calm dreams meditation

use before bed to drift into sweet dreams

0:0033:50

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 before bed to drift into sweet dreams A guided session of about 10 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

  1. 0:00Close your eyes gently, let them rest on the back of your head.
  2. 0:05Take a deep breath in, slow and easy, and let it out, soft and slow.
  3. 0:15Imagine a warm, cozy blanket wrapping around you, keeping you snug.
  4. 0:30Feel the weight of your legs, heavy and relaxed, like logs in a stream.
  5. 0:50Now, your arms, heavy too, like branches in a gentle breeze.
  6. 1:15Inhale, and with each exhale, let your shoulders drop about an inch.
  7. 1:45Picture a soft, warm bed, just like the one you have at home.
  8. 2:20Feel the comfort of the sheets, smooth and cool against your skin.
  9. 3:00Listen to the gentle hum of the room, the quiet of the night.
  10. 3:45Can you hear the soft snoring of a dog, deep in sleep?
  11. 4:35Inhale, and as you exhale, let your chest relax.
  12. 5:30Now, your belly, it rises and falls with each breath.
  13. 6:30Imagine a warm, soothing rain falling on the window, a gentle pitter-patter.
  14. 7:35Feel the coolness of the rain on your face, a gentle touch.
  15. 8:45Inhale, and with each exhale, let your worries float away.
  16. 10:00Picture a kettle whistling softly, a gentle reminder of home.
  17. 11:20Inhale, and as you exhale, let your mind become still.
  18. 12:45Feel the weight of the world lift from your shoulders.
  19. 14:15Inhale, and as you exhale, let your body relax completely.
  20. 15:50Imagine a peaceful night sky, stars twinkling above you.
  21. 17:30Feel the calmness of the night, wrapping around you.
  22. 19:15Inhale, and as you exhale, let your breath become slow and deep.
  23. 21:05Feel the warmth of the blanket, the comfort of the bed.
  24. 23:00Inhale, and as you exhale, let your body drift into sleep.
  25. 25:00You are safe, you are calm, you are at peace.
  26. 27:05Inhale, and as you exhale, let your dreams be sweet and peaceful.
  27. 29:15Now, close your eyes, and let yourself fall asleep.
  28. 31:30Goodnight, little one. Sweet dreams.

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 12-minute self-compassion meditation for low energy, before a hard conversation, Self-compassion meditation for better sleep (3 min), on a slow Sunday or Breathing for insomnia: 15 minutes, after a bad day.