Guided Sleep Meditation for Insomnia

Struggling with insomnia? This guided sleep meditation is designed to calm a racing mind, reduce nighttime anxiety, and help you fall asleep naturally.

In this relaxing voice-only sleep meditation, you'll be gently guided through deep breathing, body relaxation, and soothing affirmations to help quiet your thoughts and ease into restful sleep, without pressure or performance.

Whether you're lying awake with anxiety, dealing with chronic insomnia, or simply having trouble winding down, this meditation will help you let go and find peace in stillness. Sleep doesn’t have to be forced, just rest, and let it come to you.

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Inquiries: Please contact me via the "contact" page on my website.

Thank you for meditating with me 🤍

Episode Transcript

(00:02):
You're listening to Meditate with Lily.
What would it feel like to stop trying to fall asleep and
instead simply let your body rest?
Take a moment to notice how you're feeling right now.

(00:24):
Maybe your mind is buzzing, maybe your body feels tense or
unsettled. And that's OK.
You're simply carrying the weight of a long day, or maybe
many long days. But tonight, we'll let some of
that weight go. Let's start by getting

(00:46):
comfortable. Find a position where your body
can fully relax, and if you needto shift around for a moment, go
ahead. Let yourself settle.
Notice the weight of your body as you settle in, feeling the

(01:07):
support beneath you, the contactyour skin is making with the
sheets, the pillow, the softnessof this space.
Now let's take a slow, deep breath in through the nose and

(01:29):
hold it for just a moment to stretch out your chest and a
gentle breath out through the mouth like a sigh of relief.
With each sigh of relief, allow yourself to sink just a little
deeper into rest again. Let's inhale gently, slowly, and

(01:53):
exhale softly, letting go of anything you don't need to carry
right now. There's nothing to solve in this
moment. You're allowed to just be here.
And if your mind is still racing, that's OK.
It's just doing what minds do. You don't have to quiet it or

(02:15):
control it, but instead I'd likeyou to imagine your thoughts as
clouds in the night sky. They can drift by while you stay
still. You don't have to chase them.
You don't need to figure anything out.
There's nowhere you need to be and nothing you need to do.

(02:50):
Now let's gently shift our awareness to your body, starting
with your feet. Noticing any sensations here,
maybe tingling or warmth, or maybe nothing at all.
Let your feet soften. Release any tension from your

(03:12):
toes, your soles and your ankles.
Now move your attention from your ankles up through your
legs. Let your calves relax.

(03:34):
Your thighs grow heavy. Really let gravity do the work.
Move that awareness up through your hips and lower back.
Let these muscles relax and up to your belly.

(03:59):
Let your breath move easily. No effort, no forcing.
Try to release any tension in your stomach.
Now up to your chest and outwards toward your shoulders.

(04:24):
Let everything melt. Soften your arms, your hands.
Feel your fingers relax. Let them be still and
weightless. Try to let your neck soften both

(04:51):
the front and the back. Unclench your jaw and relax the
space around your eyes. Let your whole body be soft,

(05:19):
still supported, and stay here for just a moment.

(05:47):
There's nothing else to do, nowhere else to be.
You don't need to try to sleep. In fact, sometimes the more we
try, the harder it gets. So let's try something different
tonight. Let's just rest and know that
this is enough. As you rest here, let these

(06:31):
gentle phrases drift through your mind.
You don't have to repeat them, just let them echo softly in the
background. I'm safe.
I am allowed to rest. It's OK if I'm still awake.

(06:52):
My body is healing, even in stillness.
I trust that sleep will come when it's ready.
There's nothing I need to do. If you're still drifting in and

(07:14):
out, you're welcome to replay this meditation or explore
another one if you'd like some more support.
But for now, just rest. You're already doing it.
Thank you for meditating with metonight.
Once again, you're listening to Meditate with Lily.