In this meditation session, I’ll share my favourite sleep meditation script.
This script will help you to get a good night’s rest and catch the Zzzz’s. Finally, you will wake up feeling refreshed.
There are many benefits of meditation for sleep, as you can read below, and this script will help you to experience all of them.
Sleep Meditation Script [15 minute session]
1: Being by making your bedroom as relaxing as possible.
Make sure your bedroom is clean and clear of clutter. If you have background noises that keep you awake at night, you might like to play some meditation music to help you to unwind.
I personally like to listen to classical music, which is incredibly relaxing, or meditation music like that of Dava Prema. Hey, whatever works for you. Here’s some great sleep meditation music to listen to.
2: Before you get in bed, take five minutes to do some mindful stretching.
Mindful stretching will help to relax your body.
Some good nighttime stretches include Child’s Pose, gentle neck stretches, and Legs Up The Wall Pose.
While you are doing these relaxing stretches, focus on the movement in your body. Mindfully observe your body and ask it to relax.
You want to remove as much tension as possible before you get in bed. But you also need to go gently so you don’t wake your body up.
3: Get in bed and lie down.
You might like to read my guide to meditation lying down. Make sure you are comfortable and relaxed.
Feel your head sinking into your pillow, so it feels like your head is resting.
Let go of your body and let the mattress take your weight. Your body should be completely relaxed.
4: Next, perform a body scan meditation, like the ones Jon Kabat Zinn teaches.
To do this, slowly move your conscious awareness down your body, from the crown of your head (Sahasrara chakra) to your toes.
As you become aware of the different parts of your body, ask them to relax.
By the time you reach your toes, your entire body should be rested, and you should feel like your pillow and mattress are taking your weight so that you can let go.
Remember, falling asleep is about letting go, so it’s important to let go of your body.
As you do this you can expect your heart rate to slow. Indeed, one of the benefits of meditation for sleep is that it lowers heart rate, making it easier to doze off.
5: The next part of this sleep meditation script is simply mindful breathing (Anapanasati).
To do this, focus on your breath as it moves between your lips. You should feel a gentle buzz of energy between your lips. Let your mind rest there.
If your mind is quiet, you will be able to hear your breath moving between your lips. This will gently calm your mind so that you are ready to doze off.
Studies  show that meditating in this way raises melatonin. Melatonin is a neurochemical that relaxes the mind. Perfect for when you want to go to sleep.
Meditation also increases serotonin, which is the precursor to melatonin. These are the two main benefits of meditation for sleep.
6: Label thoughts and feelings
Sometimes, thoughts will distract you and you might react to them, perhaps feeling annoyed or experiencing other emotions.
When your thoughts arise, simply observe them mindfully in the way you would do with the Buddhist meditation Vipassana. To do this, notice when you are experiencing thoughts and say to yourself, “This is just a thought”.
Don’t fight thoughts or try to repress them, just let them come and go like the waves on the shore.
7: Let go of attachments
You know how when you go to sleep you gradually fade out and you lose conscious awareness of the present moment? Well, the next step of our sleep meditation script is designed to make that happen.
Essentially, what we are going to do is progressively let go of attachments.
Buddha often spoke about “attachments.” He said that attachments are the things that we cling to. These could be thoughts, ideas, desires or anything else.
To get to sleep at night, we need to let go of these attachments so we can doze off. To do this, we are going to progressively zoom out of the present moment. I’ll explain how.
Notice that your conscious awareness is a tangible thing. You can feel where the centre of your conscious awareness is (it’s usually somewhere between the eyebrows, around the Ajna or “Third Eye” chakra).
What you want to do is very gradually move your conscious awareness away from your body, away from your mind, and away from the present moment.
It is like your conscious awareness is a balloon that you have let go of. It gradually drifts off into space.
Let your conscious awareness be like a balloon. Allow it to gradually drift off as you fall asleep.
As you do this, your brain will produce slow sleep waves (SWS) with higher theta–alpha power and background delta activity, and more sleep cycles. This will help you to fall asleep naturally.
8: Focus on nothingness.
Now that you have allowed your mind to drift off, and you’ve let your body rest on the pillow and mattress, you will gradually doze off.
Continue to focus on nothingness as you fall asleep.
This is my favourite sleep meditation script. I use this one every night, and I have managed to stop my insomnia and finally catch those Zzzz’s.
I would love to know how you get on with this script. Write a comment below and remember to subscribe.
Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University.
“My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation” – Paul Harrison