Settle Your Mind and Body for Sleep: A Guided Meditation

There are many reasons why we might struggle to get to sleep and stay asleep, such as work or relationship stress, health concerns, or hormonal changes. This guided meditation, developed by Mark Bertin, uses the breath as a calming anchor to gently allow our busy minds and tense bodies to rest. Regular practice of this meditation can help signal to your brain and body that it's time for rest, promoting deeper and more restorative sleep.

This technique is ideal to include in your nightly routine, or to use whenever you need help calming your mind and body. The more you practice it, the more effective it will be at inducing sleep. Remember that we cannot force sleep, but we can create an environment conducive to it coming naturally.

To begin, find a comfortable posture, typically lying on your back, allowing your arms and legs to gently fall to the side. If this posture isn't comfortable, find another that allows you to relax during the meditation. You can keep your eyes open or gently close them. Start with a few deeper breaths, focusing on the physical sensation of each inhale and exhale, noticing the movement of your abdomen and chest, or your back against the surface.

Let go of any attempt to force anything. Use the physical movement your body makes with each breath as an anchor for your awareness and attention. Allow your mind to be busy; it's normal. With gentleness and care, each time you notice your mind wandering with emotions or thoughts, return to your breath.

Start by bringing your awareness to your feet. Notice the touch, the temperature, or the sensation of the blanket. For the next few minutes, when your mind wanders, return to your feet and release any tension. It is not necessary to do anything with them.

Observe if you feel the need to sleep or for things to be different. Include care and letting go in this practice. Return to the sensation of your feet. Then, move your attention to your calves, knees, and thighs, relaxing them if you notice any tension. Be patient with yourself.

Next, bring your attention to your pelvis, buttocks, and lower back. Notice the pressure against the bed or surface, and the movement with each breath. If you need to adjust your posture, do so with intention.

Then, focus on your upper back, where we often accumulate tension. Acknowledge and relax what you can. Continue with the abdomen, noticing the movement when breathing and your emotions. Then, move to the chest, noticing the movement and releasing tension. If it is difficult, return to the movement of breathing.

Move your attention to your hands. Relax your palms, the back of your hands, and your fingers. Continue with forearms, arms, and shoulders, relaxing them. Then, relax your neck, noticing and relaxing your facial expression and the muscles of your face. Finally, relax your entire head.

Expand your awareness to your entire body. Use your breath as an anchor if necessary. There's nothing special to do, just observe the state of your mind and return to your body. You can add a mental phrase like 'I am aware that I inhale and I am aware that I exhale'. Allow yourself to rest and drift off to a restful sleep.