How do I start tonight?
Written by
Natalie Hamilton
Reviewed by
Prof. Graham Pierce, Ph.D.Initiating sleep meditation tonight requires little preparation and may have potentially great effects. Begin by lowering the lights 30 minutes before you wish to practice sleep meditation to stimulate the secretion of melatonin. Find a position that feels comfortable, such as lying flat with your knees lined up and supported, or lying on your side. For a mere five minutes, concentrate on nothing but your breathing rate, which should be learned through natural breathing.
Environmental Setup
- Set thermostat between 60-67°F for optimal sleep biology
- Place white noise machine or fan across the room
- Ensure complete darkness with blackout curtains
- Remove electronic devices emitting blue light
Mind-Body Preparation
- Complete mental download through brief journaling
- Perform gentle neck and shoulder rolls for tension release
- Apply lavender oil to pulse points for olfactory calming
- Set intention: 'I allow my body to rest tonight'
Technique Selection
- Choose one method: breath counting or body scanning
- Set timer for 5 minutes with soft chime ending
- Use free guided meditation apps for voice prompts
- Focus on sensation over perfection in execution
Your initial session aims to build the habit rather than achieve perfection. Look to think about something else often at the beginning. When it happens, notice the thought and return to your breathing pattern. Each time you return from a distraction, you strengthen your mental endurance. Just celebrate the simple completion of the five minutes.
Notice the subtle physiological changes in your body as you practice. Notice how your natural breathing rhythm slows after a few minutes. Observe that muscle tension begins to release and drop away without strain. Notice the temperature change in your hands and feet. If you perceive these signals properly, you are doing well in relaxing the nervous system.
During your post-session reflection, note one positive thing. Maybe you caught a wandering thought more quickly than expected. Perhaps you noticed deeper breaths coming during the last minute. The reflection builds motivation for tomorrow's practice. Consistency is more important than brilliant, immediate results.
Read the full article: Guided Meditation for Sleep: Techniques and Benefits
