Sleep Meditation Using Guided Imagery
Harness the power of your imagination to relax your body and mind and get to sleep.
In this guided sleep meditation, you’ll start with deep breathing to relax your body, followed by a visualization exercise that will transport you into a peaceful nighttime scene.
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Transcript
Hello, my name is Chris Saranchock. Welcome to a HelpGuide Guided Imagery Meditation for Sleep.
Let's start by taking a second to get comfortable. Lying on your back… your head resting on a pillow… your neck supported.
Now, let's take some deep cleansing breaths. In… and out…
In… and out…
On each exhale, see if you can let any tension go…
Let your feet fall apart…
Your lower legs soften…
Your thighs relax…
Breathing in… and out…
Allow yourself to sink deeper into your mattress, your back loose and heavy.
If you feel tension in your shoulders or neck, try to let it go on the exhale. Imagine it leaving your body with your breath and slowly drifting away…
Feel your arms relax into the surface you're on… let your shoulders drop…
Relax your jaw… your head heavy as it sinks into your pillow or cushion.
Breathing in… and out… In… and out…
Everything is peaceful. You're feeling calm and at ease…
Now, you’re going to use your imagination to picture a relaxing nighttime scene… If distracting thoughts or worries come into your mind, don’t worry… Just let them go and return to the visualization.
Imagine yourself sleeping out under the stars on a warm summer night. You’re stretched out comfortably in a nest of blankets on a patch of soft grass. The night sky is dark and clear above you — the stars twinkling like diamonds.
As you lie there, stargazing, imagine reaching out your hand and feeling the velvety, cool grass. The night is so calm and peaceful…
You feel a light breeze on your face . . . It gently rustles through the trees — shimmering in the moonlight.
You’re breathing deeply… In… and out… The night air is so fresh and clean…
All is peaceful.
Take another deep breath . . . and let it go…
Now imagine yourself closing your eyes and just listening…
Everything is quiet and still. The only sounds are the rustling leaves and the gentle chirp of crickets.
Let yourself feel the peacefulness of the night and of this place…
Imagine yourself sinking deeper into your blankets… Your body is heavy and relaxed… cradled in the soft grass… Caressed by the warm summer breeze…
Take another deep breath. . . and let it go. . .
Keep breathing . . . in . . . and out . . .
The sky is above you… The earth below you… You’re at one with the universe… Relaxed… and at peace…
Breathing in… and out… letting yourself drift into sleep…
Last updated: October 24, 2022