nighttime dreams meditation

About this practice

use before bed to dream more peacefully A guided session of about 6 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, filling your lungs with air.
3. 0:03Exhale slowly, releasing any tension.
4. 0:06Now, focus on your heartbeat. Notice the rhythm.
5. 0:10With each breath, feel your body relax further.
6. 0:15Imagine a warm, comforting blanket wrapping around you.
7. 0:21Picture a window open, rain gently falling outside.
8. 0:28Listen to the soothing sound of raindrops on the glass.
9. 0:36As you breathe out, let go of any worries.
10. 0:45Inhale peace, exhale stress.
11. 0:55Imagine a kettle on the stove, its whistling a soft lullaby.
12. 1:06Feel the warmth of the steam rising.
13. 1:18Picture a dog curled up, sighing softly in its sleep.
14. 1:31Let that sigh be a signal to your body to relax.
15. 1:45Focus on the sensation of your bed beneath you.
16. 2:00Feel the comfort of the mattress as you lie down.
17. 2:16Imagine a soft, warm light in the room.
18. 2:33This light is a gentle guide to your dreams.
19. 2:51With each breath, let yourself drift closer to sleep.
20. 3:10Visualize a peaceful scene, a place you find calm.
21. 3:30In this place, you feel safe and at ease.
22. 3:51As you breathe in, let in the peace of this place.
23. 4:13As you breathe out, let out any remaining tension.
24. 4:36Now, let yourself fall asleep, carried by the dreams you've visualized.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.