Grounding Before Sleep
A 5-minute Evening Meditation Ritual
Find a comfortable position — lying down or seated.
Let your hands rest easily, your jaw soften, your shoulders drop.
Begin by noticing your breath — not changing it, just noticing.
Then, Inhale deeply through the nose.
Exhale long & slow from the mouth, as if you’re letting the day softly leave your body.
Bring your attention to where your body makes contact —
to the bed beneath you, the chair supporting you, or the ground holding you.
Quietly remind yourself:
I am safe to rest.
Nothing needs my attention right now.
Continue deep, slow breathes — with each exhale, imagine the weight of the day settling downward —
from your thoughts, to your chest, to your legs, and into the ground.
If your mind wanders, gently return to the breath and repeat in your mind…
There is nothing to fix. Nothing to solve. I am taking care of it by resting now.
When you’re ready, allow your breathing to slow naturally.
Let rest arrive without effort.
Sleep isn’t something you force, it arrives naturally. Your body knows how, it’s always known.
It comes when the body feels safe.
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“Sleep is the best meditation”
