Calming and quieting the mind to prepare for sleep. Stop racing thoughts, anxiety, or a busy mind that interferes with sleep. Visualize stormy water calming to gentle, rhythmic waves.
Listen to this sleep relaxation script here.
Quieting the Mind to Prepare for Sleep Relaxation Script
Get ready to sleep. Choose a comfortable position and adjust your posture as needed so you can start to relax.
Close your eyes and take a deep, cleansing breath. As you exhale, concentrate on being present in this moment.
A busy mind can make sleep difficult, and if you have ever tried to stop your mind from wandering, you may notice that trying to not think is practically impossible. In this exercise, let’s focus on allowing your mind to become quiet. You don’t have to stop yourself from thinking or try to empty your mind; those techniques are more likely to cause frustration. For now, you can just relax and allow your mind to gradually and pleasantly become calm.
Let’s begin by taking one minute to think. When the time begins, you can think about whatever you want to, and just allow your mind to go. If you need to worry, go ahead and worry. For this minute, you can give up trying to control your thinking, and you can just allow your mind to wander. One minute starts now.
(Pause one minute)
Now turn your attention back to this relaxation exercise gradually. Wrap up the things you have been thinking about.
Take a moment to notice what you have been thinking about for the past minute. What kind of thoughts came up?
Now continue to think, and this time, add the element of focus. Concentrate on gratitude. What are you grateful for? For the next minute, think about things that you feel thankful for. You may want to pray, or spend this time in quiet reflection. Go ahead and begin.
(Pause one minute)
Good. Take a few seconds to conclude these thoughts and bring your attention back to this relaxation exercise.
Were you able to think of something that you feel grateful for? Notice the feeling of gratitude. What physical feelings are associated with this emotion? Can you identify physical feelings in your body that are associated with feeling grateful?
Take a few moments now to relax your body. Take slow, deep breaths, and notice any areas of your body where tension may be present. Let these areas relax…loosen…giving up tenison.
And now, let your arms go limp. Let your shoulders droop restfully into a relaxed position. Relax your neck.
Allow your face to relax. Rest your head softly…letting go of tension.
Relax your back and trunk. Then, let your body sink down…relaxing.
Now let your legs go limp. Finally, let any tension go.
Relax your hands. Allow them to be loose and heavy and relaxed. Just allow your body to completely relax.
(The script continues in the video below.)