Restful Mind Journey

About this practice

Use this meditation to unwind before bed 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, slowly, filling your lungs.
3. 0:03Exhale, releasing any tension you feel.
4. 0:06Now, let your eyes rest on the ceiling, just above your head.
5. 0:10Feel the weight of your body sinking into the bed.
6. 0:15Focus on your feet, the tips of your toes, and let them relax.
7. 0:21Move your attention to your calves, and let them soften.
8. 0:28Now, your knees, and let them go loose.
9. 0:36Your thighs, and they too relax.
10. 0:45Your hips, and they release their hold.
11. 0:55Your lower back, and it feels lighter.
12. 1:06Your upper back, and it too relaxes.
13. 1:18Your shoulders, and they drop about an inch.
14. 1:31Your neck, and it feels relaxed.
15. 1:45Your jaw, and it opens slightly.
16. 2:00Your chest, and it expands with each breath.
17. 2:16Your arms, and they hang at your sides.
18. 2:33Your hands, and they are relaxed and open.
19. 2:51Your fingers, and they are loose.
20. 3:10Your head, and it feels heavy and secure.
21. 3:30As you breathe in, imagine a cool breeze brushing over your skin.
22. 3:51As you breathe out, feel the warmth of the bed envelop you.
23. 4:13Listen to the gentle hum of the room.
24. 4:36Feel the rhythm of your heartbeat.
25. 5:00With each breath, you become more relaxed.
26. 5:25With each breath, you drift closer to sleep.
27. 5:51Let yourself sink deeper into this state of peace.
28. 6:18When you're ready, gently open your eyes.
29. 6:46 Wiggle your fingers and toes, and stretch your arms and legs.
30. 7:15Welcome back to the present moment.

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