Try free for 7 days.

00:00

00:00

Simple Sleep Practice

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, welcome back to your Daily Mindfulness. In today's session, I'm going to share a simple practice you can do before sleep to help deepen your sleep. This will be a modified version of the body scan, which you're most likely already familiar with, where we bring attention to different parts of the body as a mindfulness practice. In this body scan though, as we bring attention to different parts of the body, we're actually going to invite those parts of the body to turn off for the evening. A lot of times, the thing that prevents us from falling asleep is extra agitation and buzzing in the body.

And sometimes these different parts of our body need the intentional invitation to let go. The body is trying to help us and sometimes it's still thinks it needs to be on, even when we don't need it anymore. And it's not like our body is turning off entirely for the night, but we don't need it in the same way that we would if we were at work or sitting down or walking or moving. So what this practice involves is bringing your attention, starting at the feet in the same way you would with a body scan. But as you're bringing your attention there, you take a deep breath.

And then you just say to that part of the body, turning off. And you can even visualize the part of the body going from light into darkness, almost like a light switch. The light bulb turning on, and then turning off. And you do that up to the calves and shins, the knees, the thighs, the pelvis, all the way to the top of the head. It's something that you can do over the course of 30 seconds or five minutes, 10 minutes or longer, if you want.

But just move through each part of the body, giving it the intentional invitation to turn off for the evening, combine that with a deep breath and the visualization of that body part turning off. And you should find that allows the body to let go of some of that extra agitation that it's holding onto and settle into a deeper state of calm as you transition into deep sleep. Worth trying out. Thank you for your practice. And I'll talk to you soon.

Let's settle in for today's meditation.

Cory Muscara

4.7

Simple Sleep Practice

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hi, welcome back to your Daily Mindfulness. In today's session, I'm going to share a simple practice you can do before sleep to help deepen your sleep. This will be a modified version of the body scan, which you're most likely already familiar with, where we bring attention to different parts of the body as a mindfulness practice. In this body scan though, as we bring attention to different parts of the body, we're actually going to invite those parts of the body to turn off for the evening. A lot of times, the thing that prevents us from falling asleep is extra agitation and buzzing in the body.

And sometimes these different parts of our body need the intentional invitation to let go. The body is trying to help us and sometimes it's still thinks it needs to be on, even when we don't need it anymore. And it's not like our body is turning off entirely for the night, but we don't need it in the same way that we would if we were at work or sitting down or walking or moving. So what this practice involves is bringing your attention, starting at the feet in the same way you would with a body scan. But as you're bringing your attention there, you take a deep breath.

And then you just say to that part of the body, turning off. And you can even visualize the part of the body going from light into darkness, almost like a light switch. The light bulb turning on, and then turning off. And you do that up to the calves and shins, the knees, the thighs, the pelvis, all the way to the top of the head. It's something that you can do over the course of 30 seconds or five minutes, 10 minutes or longer, if you want.

But just move through each part of the body, giving it the intentional invitation to turn off for the evening, combine that with a deep breath and the visualization of that body part turning off. And you should find that allows the body to let go of some of that extra agitation that it's holding onto and settle into a deeper state of calm as you transition into deep sleep. Worth trying out. Thank you for your practice. And I'll talk to you soon.

Let's settle in for today's meditation.

Cory Muscara

Cory Muscara

4.7

Duration

Cory Muscara

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Recommended for you

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

Over 1,800 meditations, sleep, calm music, naturescapes and more
Daily mindfulness video meditations 365 days a year
100s of courses and tools to help manage anxiety, sleep and stress

Available on

Join our free newsletter

Discover exclusive events, first access to new features, community stories, and a monthly curation of our best mindfulness insights.

Email Missing

We couldn’t detect your email with the SSO provider you have selected.

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.

Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

2,000+ Guided Meditations
Daily Coaching
Sleep Content
Mindful Exercises
Mindful Radio
10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Thank you for joining us

Dive into the full library and enjoy all it has to offer!

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

2000+ Guided Meditations
Courses from world-class teachers
Resources for Stress + Anxiety
Breathing exercises, gratitude practices, relaxation techniques
Sleep meditations, playlists, stories
Mindful talks, podcasts, music, nature sounds