(5–10 Minutes – Before Bed)
This meditation helps release the day’s stress, calm the mind, and prepare the body for deep, restful sleep.
Lie down comfortably on your bed or sit in a relaxed position.
Dim the lights. Let the body be completely at ease.
1. Settling the Body (1–2 Minutes)
Close your eyes gently.
Bring your attention to your breathing.
Breathe slowly and naturally.
As you exhale, feel the body sinking into the bed.
Release tension from the feet, legs, stomach, chest, shoulders, face, and forehead.
Feel safe and relaxed.
2. Letting Go of the Day (2 Minutes)
Now, gently let go of the day.
Release all thoughts of work, conversations, worries, and plans.
You do not need to solve anything now.
Silently say to yourself:
“The day is complete.”
“I let go.”
Feel the mind becoming lighter.
3. Peaceful Self-Awareness (2–3 Minutes)
Bring awareness to your true self.
Silently reflect:
“I am a peaceful soul.”
“I am calm and protected.”
Visualize a soft, soothing white light around you—
like a gentle cocoon of peace.
This light absorbs all tension and restlessness.
4. Deep Calm and Rest (2 Minutes)
Remain in this calm awareness.
There is no effort.
No need to think.
Allow thoughts to slow down naturally.
Feel the mind drifting into silence.
5. Preparing for Sleep (1 Minute)
Gently affirm:
“My mind is calm.”
“My body is relaxed.”
“I sleep deeply and peacefully.”
Let these thoughts fade softly.
6. Natural Sleep
Now, do not try to meditate further.
Allow sleep to come naturally.
If sleep comes during meditation, that is perfectly fine.
Rest in peace.
Helpful Tips
Avoid mobile screens at least 15–30 minutes before sleep
Practice this meditation daily at the same time
Keep the bedroom quiet and clutter-free
Even 5 minutes is enough for deep relaxation