Free 45 Minute Guided Sleep Meditation & Imagery Script for Insomnia [PDF]

Good evening. Welcome to the guided meditation, which is aimed to help you overcome insomnia. If you have problems with falling asleep or staying asleep during the night, this meditation is for you. 

You can use it whether you often have trouble sleeping or just from time to time. It’s not pleasant at all to lie sleepless and feel exhausted the next day, unable to afford a quality rest to your body and mind.

Use this meditation before sleep as a part of your evening routine. Prepare yourself for bed in your usual way, lie, and find the most comfortable position. The temperature should also be pleasant, not too warm, nor cold. 

You can lie on your back or on the side, whatever best helps you to relax. I invite you to listen to my voice. It will guide you, help you relax, and take you to a calm, calm state from which you can easily fall asleep.

Words in this meditation will talk to your conscious and subconscious mind. That way, it will help you easily fall asleep and stay asleep for the whole night. 

Finally, you’ll have a recharging, restful sleep. The first time since long ago, you won’t wake up during the night, and you’ll finally feel rested and refreshed in the morning.

This might not happen the first few times you do this meditation. What will undoubtedly happen is that you will relax more and be feel less tensed. 

Good night’s sleep is a habit. To build a habit of easily falling asleep and staying asleep during the night, you will need some time and practice. But it’s established, it will pay off in levels of energy and life satisfaction. So it’s worth a try. 

We recommend you be patient and consistent in using this meditation every night before sleep. It will undoubtedly lead to forming better sleep habits and eventually overcoming insomnia.

The first time you fall asleep in moments and stay asleep until the morning comes, wake up renewed and fresh, you’ll realize that all the efforts have paid off, and this was the best thing you could do for yourself.

We often have hard times trying to relax and fall asleep because our minds refuse to calm and stop thinking. When our bodies calm down to rest, our brain seems to find it the best time to go into overdrive. 

If you are one of the people who overthink, especially when it’s time for sleep, you can’t stop mentally repeating, and it would be best to write it all down. That way, you’ll put it aside for later, without worry that you might forget something important, and you’ll free up space in your mind, allowing it to calm down. 

So, pause the meditation and download it all from your mind to the paper. Your actions and concerns can wait. Now it is time for rest.

I invite you to put your attention to my voice and ground yourself in this very moment. Feel the comfort and the warmth of your bed. Feel the ease because it is a time when you don’t need to do anything. 

This is time only for you and your reenergizing. You don’t have to do a thing. Just listen to my voice without any expectation nor insisting on falling asleep. 

Even if you stay awake all night long, this meditation will bring you relaxation and rest. So don’t put any pressure on yourself. All you need to do is lying in your bed, listening to the words, and relaxing. If sleep comes, great. If not, not a big deal, it’s okay, too. You will rest anyway.

Take a deep breath in, to the count of four. Hold the breath to the count of three. Breathe out as slowly as you can, counting to six.

Repeat it a few more times. Take a deep breath in, to the count of four. Hold the breath to the count of three. Breathe out, as slowly as you can, counting to six.

Do it once again – take a breath, one, two, three, four. Hold it, one, two, three. Exhale, one, two, three, four, five, six.

And, one more time – breathe in deeply, counting to four. Hold breath the count of three. Then, breathe out, counting to six.

If you can’t reach these numbers, it’s okay, too. Don’t force yourself; do what you can. Then, allow your breathing to fall into its usual rhythm.

With each breath out, allow your body to relax a bit more and sink deeper into the surface.

Now, see your thoughts come and go. They do it all the time. Your busy mind is used to produce them all the time. But you don’t have to follow each of them. It may be such a precious insight – you are not your thoughts. Even more, you are always choosing which of them you want to think about. 

They are just products of your mind, and you are the one who decides. So, if you’re going to rest your busy mind and fall asleep, let your thoughts float by, like little clouds or soap bubbles. 

Since you can’t forbid your mind to do its job and create thoughts, the only thing you can do is to remove your focus from them. Focus on something else, and unwanted thoughts will lose their power and diminish. Eventually, your mind will slow down and stop creating them. 

That’s why mindful focus on your breathing, physical sensations, and environment can go a long way to relax and calm a busy mind.

First, bring your awareness to your body and its sensations. That is the first step towards mindful presence.

Notice how your body feels. Acknowledge its posture, feel the temperature of your body and space around. Feel the support of the surface below you and the comfort of your mattress. Feel the weight of your body and the weights of bed covers. 

Feel your heartbeat and notice the rhythm of your blood flow. Focus on your breathing and listen to its sound. Place your attention on your nose. Feel the air entering your nostrils and going down to fill your lungs. Fill the stomach with the air and allow it to inflate like a balloon. 

Then follow the way of the breath back, notice how it leaves your stomach, your lungs, and finally, your nostrils. Notice the coolness of the air you are inhaling and the warmth of it on the exhale when it went throughout your body.

Focus only on your breathing and movement and sensations it provokes in your body. It is the easiest and quickest way to ground yourself and relax.

How do your feet feel? How do your legs feel? Notice sensations in each part of the body. How your glutes and the pelvic area feel? What do you feel in your stomach? How does your back feel? Notice all the sensations in your fingers, hands, and arms. Acknowledge how your shoulders and neck feel. Then bring your awareness to sensations in your head and face. If there is any tension in your body, acknowledge it. Allow all the tension to arise from all the deep or hidden corners of your body, coming up to the surface. When you feel that all the tension is collected on your skin, let it go.

Take a deep breath, and with exhale, let go of tension.

Repeat this a few times until you feel your body is completely relaxed, free from any tension.

Do a quick scan of the whole body, part by part, checking if all the parts are relaxed.

If you find any tension, simply let it go with breathing out.

There are so many things you can place your focus on right now. Even the busiest mind calms when you are mindful and truly present.

Sooner or later, your focus will drift off from your breathing and physical sensations. Gently bring them back. Concentrating on the feelings in your body and your breathing is the simplest yet most powerful way to stay present and grounded, calm, and relax.

Thoughts will eventually appear in your mind. Don’t stress about it. Notice them, and let go. Do it as many times as needed, always bringing your focus

back to your breath and your body. Notice the air entering your nose, and stay with the breath throughout the body, moment by moment. That is a natural way to calm and, after some time, drift off to sleep.

Breathe in, breathe out, and with a smile, greet the feeling of relaxation and letting go. This is time only for you. This is time to recharge and gaining fresh energy. Stretch your body and feel how comfortable it is to lie in your bed, having nothing else to do. 

The night is meant for having rest from everyone and everything, even our thoughts. With every breath, dive deeper into the sense of comfort and relaxation.

Visualize, you are in a kanu boat, on calm, clear water. The boat is floating in the place, cradling you gently. Listen to the sounds of water. Your eyes are closed, the sun is shining tenderly on your skin. Your boat is incredibly comfortable, soft like a cloud, yet strong enough to support you. You are safe and calm.

Feel the joy and the ease of the moment. It’s beautiful. Breathe in, breathe out, and smile to yourself.

The boat is large enough for your whole body to lie comfortably. It’s time for you to relax the whole body, part by part, by scanning it with your mindful attention, healing light, and your inner smile. Relax your toes and feet. Allow them gently open to the ceiling. Relax all the muscles of your legs. Relax your lower and upper legs and knees. Relax your hips and pelvic area. Relax your glutes and notice how the whole lower part of the body is relaxed. Allow your fingers to relax, and your palms opened up to the ceiling. Relax your wrists and whole hands and arms.

Place your inner smile into your belly. Feel the calmness and peace in your stomach. Allow it to move easily in the rhythm of your breathing. Notice how relaxed it is. Relax your chest, and feel them floating.

Now, relax your back, from the lowest point, up to your neck. Relax your vertebras, one by one, and feel each muscle loose and relax, becoming soft,

like during a massage. Breathe in, and breathe out, visualizing you are exhaling through your spine everything you want to let go.

Our shoulders are the most crucial point in relaxation. That’s where we hold and carry most of the weight, all our worries, fears, and hard feelings. Most of us go through life not noticing our shoulders are tensed and tight. 

Relax your shoulders now. Let go of all the weight and let them drop from the ears. Relax your neck, allowing it to lose and soften, leaving your head cradled by the soft pillow. Open up your throat and allow all the muscles there to relax.

Our central, the head, is often overwhelmed. Let it relax. Relax your scalp and the forehead. Relax your eyebrows and all the tiny muscles around your eyes. Allow your eyes to rest and sink into the head. They work hard all day long. It’s time for them to finally have a proper rest. Relax your cheeks and your lips. Release your jaw and allow the base of your tongue to relax. Relax your ears and intentionally release any tension you might be still feeling anywhere in your head and face.

Once again, do a quick scan of the whole body to check if it is completely relaxed.

Your feet – relaxed. Your legs, knees, upper legs – relaxed. Your hips and pelvis – relaxed—your glutes-relaxed. Your hands – relaxed. Your arms, elbows, and upper arms – relaxed. Your belly – relaxed and calm. Your chest – relaxed. Your back, from the bottom to the top – relaxed. Your shoulders and your neck – relaxed. The top and the back of your head – relaxed. Your face – relaxed. Your eye muscles, your nose, your cheeks, your mouth, your jaw – all relaxed.

Now, when all the parts of the body are relaxed, it’s time to pay attention to your skin and allow it to relax, too. It works all the time, protecting your body from the outside world, and it needs rest and reenergizing.

Visualize the other organs in your body. Take a moment to appreciate everything they do for you all the time. Smile at them with your inner smile, send them love and light, and allow them to relax. Imagine your body on the inside. Imagine your organs working for you all the time. Mentally send them love and let them relax.

Acknowledge that your emotional part needs rest, too. Emotions are turned on all the time, but you don’t need them right now. Give your emotions permission to let go. Forgive everything there is to be forgiven. Let go of all negative feelings. The only thing you need now is inner peace and tranquility. Don’t hold andy anger, resentment, nor sadness. Let go of everything that doesn’t serve you.

If any thoughts occur, and they certainly do, let them pass you by. You don’t need any of them right now. It is not time to think or solve problems, to be productive, nor to achieve anything. It is time to rest your mind. Let it recharge now so you could be productive when the time for that comes.

Visualize you are in a dark, empty room. The only thing you can see is a clock on the wall. The clock hands are moving in the speed of your thoughts. The only thing you should do is counting the movements of the clock hands. You find it harder and harder, because they move slower and slower, while you are becoming more and more sleepy. You notice they become slower and slower until they are barely moving. Your mind is calm and clear now, and you are just a step away from drifting off to sleep.

Observe your body becoming heavier and sleepier. You are in a state of deep relaxation now. Watch your slow and deep breathing, your calm mind, and a relaxed body. There’s no urge to change anything. There’s only calm, mindful observing and acceptance. You feel the warmth, the coziness, the peace, and deep calmness. Everything’s calm, peaceful, and easy. Everything you don’t need fades away into the blurry background. Inhale. Exhale. This is how it feels to be relaxed on a deeper level.

You are carefree. All is well. Breathe in, breathe out.

Let go of all of your concerns, all the fears, and worries. Everything will be just fine. Everything happens when the time is perfect. Leave everything to higher intelligence, and trust all will be well.

Enjoy the serenity and carefreeness, giving up of control and allow a dream to come.

This is a moment of perfect balance and harmony.

Notice your deep, calm breathing. Feel comfort and ease, becoming one with the moment, giving up any effort. Your body and mind are enjoying these moments of absolute rest.

You are in a forest, high in the mountains. The sun is shining through the trees. You’ve been hiking in the hills the whole day long. You feel pretty tired now. But your house is still quite far. So you have to walk about an hour more until you get there. You know that a fire in the fireplace, a cozy blanket, and a warm, comfortable bed are waiting for you.

You’re stepping down a steep, narrow path. You feel so tired that you start to count your steps to move attention from your soring feet. You are walking and breathing deeply fresh mountain air, counting your breaths out. Breathe in. Breathe out. One. Breathe in. Breathe out, two. Inhale, exhale, three. Breathe in, breathe out, four. Breathe in, breathe out, five.

Your feet are tired. Your legs are sleepy. Your back needs rest. Your mind is sluggish. Your eyes are struggling to stay open. Your hands already sleep. You are yawning, wishing only one thing – to get to the house soon and sink in the bed. You’re going down the steep path. You know you have to get there before the day ends. You can hear birds and insects in the grass, your steps down the path, and the sound of your breathing.

You are still breathing deeply, counting on your exhales. The night is about to come. The forest is preparing for sleep. It becomes harder and harder to walk and to count as you become more and more sleepy. You wish to lie under the tree and just allow yourself to fall asleep.

You are yawning and barely can walk. Fortunately, just a few more steps, and you’ll get to the small house where you finally can sleep. The Moon and stars appear in the sky. You finally reached your destination. You’re opening the wooden door. Your legs are heavy, and you can barely move. The fire is crackling in the fireplace. You are lying on the cozy bed, placing your head onto a soft, fluffy pillow, wrapping yourself in a warm blanket.

You can feel your legs are already sleeping. Your stomach is sleeping. Your back is sleeping. Your head and face are sleeping. Your whole body is sleeping. It’s now time to allow your mind to fall asleep, too.

Mentally repeat those statements: 

I am calm.

I am peaceful. I am tranquil. I am free.

I am worth everything life has to give me. I am full of love.

I am healing.

I am recharging.

I am reenergizing. I am resting.

I am divinely supported and guided. I am safe.

I am secure. I feel good.

I feel comfortable. I feel light.

I feel serene. Everything’s all right. I’m free to rest now.

I am calm.

I am peaceful. I am tranquil. I am free.

I am worth everything life has to give me. I am full of love.

I am healing.

I am recharging.

I am reenergizing.

I am resting.

I am divinely supported and guided. I am safe.

I am secure.

I feel good.

I feel comfortable. I feel light.

I feel serene. Everything’s all right. I’m free to rest now.

While you are falling asleep, acknowledge that all is well. You’ll have a good, quality night’s rest. You’ll fall asleep now, and stay asleep during the whole night. In the morning, you’ll wake up refreshed and renewed.

Feel the serenity. Feel the calmness. Feel the tranquility and deep peace. Allow yourself to sink into a deeper sleep, knowing everything is fine. You are calm. You are safe. You are worthy. You deserve good rest.

Step into the sleeping state where the problems of the day are solved. Good night, and have nice sleep.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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