Sleep-Focused Body Scan Meditation
A mindful journey through your body that cultivates deep awareness and releases tension
Mental & Mindfulness15-20 minutes
Mental & Mindfulness Practices
Meditation, visualization, and cognitive techniques to quiet a racing mind at bedtime.
Counting Backwards from 300 by 3s
A mentally engaging task that occupies your mind and crowds out racing thoughts
Mental & Mindfulness5-15 minutes
Peaceful Place Visualization
Create a detailed mental sanctuary that engages all your senses and calms your mind
Mental & Mindfulness10-15 minutes
Bedtime Gratitude Reflection
A gentle practice of acknowledging three good things that shifts your mind toward contentment
Mental & Mindfulness5-7 minutes
Cognitive Shuffling (Random Word Imagery)
Generate random mental images that keep your mind busy without stimulating worry
Mental & Mindfulness10-15 minutes
Scheduled Worry Time
Contain anxious thoughts by scheduling a specific time to address them — just not at bedtime
Mental & Mindfulness2-3 minutes at bedtime (after establishing the practice)
Non-Sleep Deep Rest (NSDR/Yoga Nidra)
A guided meditation that takes you to the edge of sleep while maintaining awareness
Mental & Mindfulness20-30 minutes
The 10-3-2-1 Sleep Rule
A time-based framework that prepares your body and mind for sleep throughout the day
Mental & MindfulnessStructure for entire day leading to bedtime
Paradoxical Intention (Stay Awake Challenge)
Reduce sleep anxiety by trying to stay awake rather than forcing yourself to fall asleep
Mental & Mindfulness10-20 minutes