What is Deep Sleep Guided Meditation

Table of Contents

Are you one of the many people out there who’s dreaming of a good night’s sleep?

Getting a deep and restful night’s slumber can be a struggle, while insomnia can be so debilitating that it may severely affect your ability to make decisions or hold down a job and even keep relationships.

Research at Harvard medical school has shown that mindfulness can help fight insomnia and improve sleep.

Deep sleep guided meditation can be a natural solution to a restful night’s sleep and help you master techniques that can be learnt easily and put into practise immediately.

In this article we’ll teach you some techniques to help you sleep and provide you with some free guided meditation to help you on your way to a restful nights sleep. 

Deep sleep guided meditation
Guided meditation can help you prepare for a full and restful nights sleep

Guided Sleep Meditation

A guided sleep meditation involves a teacher talking you through ways to help you let go of worrying thoughts while helping you relax your body before bed.

Similar to other types of meditation, you’ll find that sleep meditation will make you focus on sensations in your body rather than your thoughts.

When your mind relaxes, your body will follow, and you’ll find your heart rate slowing as your body sees that deep state of relaxation.

Try this Sound Sleep Guided Meditation

Breathing Patterns

Learning breathing patterns, like the one below, can help you attain a 'relaxed breath', and in doing so, can help lower any anxiety and help you get to sleep, whether it's at the beginning of the night or if you've woken up in the middle. A special breathing pattern involves regulating your breath while slowing it down to help you relax.

Step 1 : Lie comfortably in your bed, make sure there are no distractions (TVs, phones etc, are all off), and the environment is dark or dimly lit.
Step 2 : Close your eyes.
Step 3 : Inhale a deep breath from your abdomen while counting to five.
Step 4 : Hold the breath for about five seconds, and feel that sensation.
Step 5 : Slowly exhale the breath, really extending the time the breath comes out of you. As you breathe out, exhale all of the day's thoughts or concerns.
Step 6 : Repeat this process until you feel an overwhelming feeling of relaxation, and let your self drift to sleep.
Body Scan Meditation For Sleep

Body Scans

A body scan is a guided meditation in which a teacher will help you focus on different parts of the body, either from the toes to the head or vice versa, and in doing so, help you recognise feeling or sensations in your body.

This technique will bring your awareness to the present and help you shake off the day’s thoughts. 

It’ll help you feel more relaxed and prepare you for a better night’s sleep.

You will feel sensations like tingling, hot or cool, vibrations or pressure – all of these feelings and more will enhance your mindfulness.

Body Scan Technique

Step 1 : Lay down
Start by lying on the bed in a comfortable position, preferably lying on your back, face up with your eyes closed.
Step 2 : Start with your head
You can start with your head and notice it pressing down onto your pillow or bed. Feel the pressure and heaviness of your head weighing down.
Step 3 : Concentrate on your eyes
Specifically your eyelids – feel the heaviness of them as they remain closed, and then move your focus down to your cheeks, mouth and nose. There maybe tingling or tightness, heat or coolness – take note of what you feel and accept these feelings.
Step 4 : Move down
Move lower to your throat, can you feel the stillness in your throat now after a day of speaking? Embrace that quietness.
Step 5 : Neck and shoulders
Become aware now of your neck and shoulders – is there tension? It's so common to feel sharp pains of tension in this area. What you may like to do to help release the tension is to breath into that area to allow it to soften. Inhale deeply through the nose and exhale through your mouth, slowly and fully, while relaxing your neck or shoulders.
Step 6 : Arms and hands
Move towards your arms, hands and fingers. Our hands in particular are full of sensations, so allow them to relax, palms up.
Step 7 : Torso
Move sideways towards your stomach, and note how the abdomen rises and falls with your breath. Try and make your stomach soft as you breathe.
Step 8 : Back
Go deeper towards your back and feel a pressure downwards as you rest on the bed.
Step 9 : Pelvis
Move further down towards you pelvis and legs and then slowly down to your feet. Circle your attention to their heaviness, after spending time during the day on your feet. Feel the muscles in your calves – are they tight, or relaxed?
Step 10 : Ankles and toes
Feel your ankles and toes – are they tingling? Do they feel hot or cold? You can scan your body as many times as you like, and each time note the different feelings.

Binaural Beats

Binaural beats is when two different frequencies are mixed together to create what sounds like a completely new single-frequency tone. 

So you listen to one frequency in one ear, and in the other ear, another slightly different frequency.

Your brain will register a very low-frequency sound. It’s perfectly safe and the low-frequency sound wave will help your brain activity slow and can help you relax and fall asleep more easily.

Our brain has four major types of brainwaves, which are associated with different feelings, from arousal, wakefulness to deep relaxation. 

The faster the brainwave pattern, the more aroused our brain is, and on the flip side, the slower and lower the brainwave is, the deeper the relaxation is. 

Sound waves can affect brainwaves, so if the brain is exposed to lower frequencies they encourage a deeper relaxed state.

Other Sleeping Strategies

Alongside meditation, make sure you limit your screen time at least an hour before bed.

The light emitted from mobile phones, televisions, computers etc. is mostly blue – this colour in particular can hinder your body from creating melatonin which is a natural substance that makes you feel sleepy.

8 Tips and Techniques for a Better Night’s Sleep

How can I sleep better at night?

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Frequently Asked Questions

Step 1 : Lie comfortably in your bed
Step 2 : Close your eyes
Step 3 : Inhale a deep breath from your abdomen while counting to five.
Step 4 : Hold the breath for about five seconds, and feel that sensation.
Step 5 : Slowly exhale the breath, really extending the time the breath comes out of you. As you breathe out, exhale all of the day's thoughts or concerns.
Step 6 : Repeat this process until you feel an overwhelming feeling of relaxation, and let your self drift to sleep.

Research at Harvard medical school has shown that mindfulness can help fight insomnia and improve sleep.

When your mind relaxes, your body will follow, and you’ll find your heart rate slowing as your body sees that deep state of relaxation.

-Guided Sleep Meditation
-Guided Body Scan meditation
-Binaural Beats
-Relaxing Music and Ambient Sounds

The best way to make you fall asleep fast is to have a good night time routine.
-Dont drink any caffine at least 10 hours before bed
-Stop looking at any screen at least an hour before bed. Blue light from phones and other devices tricks your brain into thinking its still day time.
-Get into bed with enough time to relax
-Listen to a guided sleep meditation

Meditation at its core helps relieve stress and anxiety which are two biggest causes of insomnia. As well this it can help you relax, increase melatonin (the sleep hormone), reduce heart rate and activat the part of your brain that controls sleep.