sleep · 10 min
nighttime reset
use before bed to calm your mind
0:0012:24
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 calm your mind A guided session of about 10 minutes, suited to all levels. Nothing is recorded and no account is needed.
What happens, minute by minute
- 0:00Lay down comfortably, close your eyes, and take a deep breath in...
- 0:08Feel your chest rise, then slowly exhale...
- 0:18Let your arms rest by your sides, palms facing up...
- 0:30Notice the weight of your legs on the bed...
- 0:44As you breathe out, let your shoulders drop about an inch...
- 1:00Focus on the rhythm of your breath...
- 1:18Imagine a quiet room, a single light casting a gentle glow...
- 1:38Feel the warmth of the light on your skin...
- 2:00Listen to the soft hum of the world outside your window...
- 2:24Can you hear the distant sound of a kettle?
- 2:50Or perhaps the rustle of wet leaves as they fall?
- 3:18Now, bring to mind a dog, sleeping peacefully...
- 3:48Feel the gentle rise and fall of its breath...
- 4:20Let your own breath synchronize with this rhythm...
- 4:54With each breath, let your body relax further...
- 5:30Imagine a clock ticking softly in the background...
- 6:08Each tick is a reminder to let go of the day's worries...
- 6:48Focus on the sensation of your bed beneath you...
- 7:30Feel the comfort of the mattress, the warmth of the sheets...
- 8:14With each breath, you are drawing closer to sleep...
- 9:00Allow yourself to drift gently into rest...
- 9:48When you're ready, open your eyes and take a moment to feel refreshed...
- 10:38Thank yourself for this time of rest and renewal...
- 11:30Now, rise with a sense of calm and readiness for the night ahead...
Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.