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mindfulness · 12 min

Elderly Evening Peace

Use this meditation before bed to settle in for a restful night

0:007:45

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 before bed to settle in for a restful night A guided session of about 12 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

  1. 0:00Close your eyes gently.
  2. 0:01Take a deep breath in, slow and easy.
  3. 0:03Exhale, releasing any tension you might feel.
  4. 0:06Let your body relax, starting from your head.
  5. 0:10Feel your shoulders drop about an inch.
  6. 0:15Now, your arms and hands, soft and loose.
  7. 0:21Your chest expands with each breath.
  8. 0:28Your belly rises and falls with each breath.
  9. 0:36Your legs feel heavy and grounded.
  10. 0:45Imagine a warm blanket wrapping around you.
  11. 0:55Feel the comfort of your bed beneath you.
  12. 1:06Listen to the soft hum of the room.
  13. 1:18Can you hear the gentle rustle of the curtains?
  14. 1:31Now, focus on the sound of your breath.
  15. 1:45In... out... in... out...
  16. 2:00As you breathe in, let your body relax further.
  17. 2:16As you breathe out, let go of any remaining stress.
  18. 2:33Imagine a calm, peaceful scene in your mind.
  19. 2:51It could be a quiet room, a serene garden, or a cozy beach.
  20. 3:10Feel the peace of this place wash over you.
  21. 3:30With each breath, you become more relaxed.
  22. 3:51Your mind is quiet, your body is at ease.
  23. 4:13You are safe, you are at rest.
  24. 4:36When you're ready, slowly open your eyes.
  25. 5:00 Wiggle your fingers and toes, take a moment to feel refreshed.
  26. 5:25Gently stretch, and prepare to drift off to sleep.
  27. 5:51Goodnight, and may you have a peaceful night's rest.
  28. 6:18Thank you for joining me.
  29. 6:46I'll see you in your dreams.
  30. 7:15Goodnight.

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 10-minute grounding meditation for social anxiety, on the train, 5-minute guided breathing practice or Meditation for being present: 20-minute grounding.