Meditation for Sleep and Insomnia – How to Meditate for Beginners – BEXLIFE

Hey guys. It’s Bex here and welcome to another
video in my series You Have Four Minutes for Meditation. Today’s meditation is for sleep. [Music] I did a sleep meditation for you a while back
but a lot of you have been requesting a longer form meditation. So that’s what I’m offering
today. You don’t have to sit in any special position. In fact I would prefer that you
are lying down if your intention is to sleep afterward. However, if you’re just looking to relax,
you can do this meditation absolutely anywhere. If you are seated, just make sure that you’re
completely comfortable. There’s no room for discomfort during this meditation. So
if you’re ready to get started, let’s begin. Place yourself in your comfortable seat or
reclined position. Close your eyes to remove all visual distractions. Begin to focus on
your inhales and exhales as they are in this moment. For those of you who have trouble falling
asleep, because your thoughts are racing and your minds are full of things to do and worries
about tomorrow, begin by just focusing on your inhales and exhales by repeating silently,
“Inhale with every inhale and exhale on every exhale.” Feel the inhale enter through your nostrils,
past down the back of your throat, into your chest, your belly, resting comfortably in
your seat and then traveling all the way back up again, collapsing your belly, your chest,
feeling it warm through your throat and then passing out of your nostrils or your mouth. Continue to follow that loop of inhales and
exhales, placing no worry on whether or not they’re long or short, deep or shallow.
Whatever your breath is doing is in service to your relaxation in this moment. Now I would like you to think of a color,
a soft color that is pleasing to you. Maybe it’s a color that reminds you of a special
place or a time when you were very happy. Now imagine that color as a swirling ball
of ribbon above your head. The tendrils are flowing everywhere. Imagine them getting bigger
and bigger and the ball is absorbing you. The colored ribbons are flowing all around
you, wrapping you in comfort. You feel as though you’re floating too. Your whole body
is bathed in these colorful ribbons, stroking you gently. You feel them passing over your
skin. With each touch, you become more deeply relaxed. If thoughts or noises start to creep in, simply
acknowledge them and allow them to float away. You are at ease. You are peaceful and you
feel completely relaxed. Your ball of colorful ribbons is surrounding
you and protecting you from all worry, all tension and all negative thoughts. As you inhale and exhale, your body sinks
even deeper into the surface that you’re lying on. Your muscles are completely relaxed.
There’s no tension anywhere in your body. If a bit of tension creeps up, just breathe
in and allow it to release on your exhale. Sleep is growing nearer. You’re ready to
move into your deepest state of relaxation, the deepest form of meditation. You will sleep
soundly. Your dreams will be pleasant and you will wake up refreshed after a long rest. The ball of swirling ribbons is still completely
surrounding you, protecting you, comforting you. But it’s moving more slowly. It’s
starting to settle. It’s becoming a blanket of protection. It feels heavy and warm on
your body. All of your muscles are relaxed. Continue to follow your breaths and imagine
yourself covered completely in this beautiful blanket of colorful ribbons. Inhale, exhale.
Inhale, exhale. Good night.

Jerry Heath


  1. Wow, this works really well. My friend who hasn't been getting any sleep used this and it worked!!

  2. I can't wait to do this before I head to bed. All of your meditation videos have helped me relax. Thank you so much!

  3. OK, I have to share this video with half of my friends who can't sleep or can't stay asleep! Β 

  4. Either I'm exhausted when I turn this on or this really works cause I've never seen the end of this video. Thanks Bex!!!!

  5. Hey Bex I'm a 16 year old guy from Lexington Kentucky and I love your vids they help a lot. 1 quick question, when did you start meditating and why? Ps You deserve more views!

  6. I hope you know what a positive impact you have on the world πŸ™‚

  7. I LOVE this video! I have listened to it about 20 times now before bed and it has helped so much! Thank you for ALL of you amazing meditations

  8. I love the background/relaxing music. Where can I find it?
    Thank you!

  9. hello rebekah….im santhosh…from India….u r amazing…your video saved my life. I suffered the loss of a loved one, my brother…and i am seeking solace only by your practical methods. you are amazing. thank you.

  10. This helped me be more positive but it was extremely hard to have peace and quite

  11. I use this video 3-4 times a week and always fall asleep at the end, please make another!

  12. Good night Rebekah since i love doing this meditation I always sleep very peace fully. Listen to music before meditation

  13. Just discovered your channel, tried this video and felt so relaxed! I slept without waking up a million times at night. πŸ™‚

  14. Trying to sleep for hours now..this is my go to video for nights like this, sooo great. Thank you Bexβ€οΈπŸ‘πŸ½ xoxo from Florida

  15. I been having horrible anxiety for a long time since my son was born. But I found ur video an it has helped calm down An relax. But I was wondering if u have a video for children. My son is 6 years old with ADHD. An I'm trying to find ways to calm him down before bed. If u have any information please let me know. πŸ™‚ thank you.

  16. i've recently been feeling stressed out and etc, and ur videos have been so helpful! thankyou so much!

  17. I am starting meditation for the first time today, your videos are so helpful. I have noise cancelling headphones I can use too! I'll let you know how it goes. πŸ’•

  18. Wow, that's my second time watching meditation (the first one was yours as well πŸ™‚ and I can't believe how relaxed I was afterward. It didn't make me sleepy but really helped relaxing in my stressful and painful every day afternoon. Thank you!

  19. The oddest thing happened, and I kid you not: I fell asleep with this meditation, and when I woke up for going to the restroom there was a music playlist playing on my phone, and when I checked, there was a search on my history about that group. Is it possible that I had done this when sleeping? Does this meditation have anything to do with it? I'm kind of scared right now…

  20. Thank you so much for sharing this meditation Rebekah. It is helping me a lot with all the things I am going through with my life right now. Please share more for anxiety, worry and sleeping. Thank you and we love your videos πŸ˜€

  21. I love that your so calm so natural your amazing your a life saver I listen to you every day some times 3 or 4 times a day to stop my self when I'm about to have a panic attack x x x

  22. I love this sleep meditation bex and have been using this for the past couple years. Do you think you could do another one? X

  23. i did this with my 6 year old son he kind of gives me a hard time during bedtime but this helped relax him to fall asleep eventually thank you so much bex

  24. Hi bex, do you have more videos to help with insomnia or and breathing exercises? Blessings, Martha

  25. Hello,
    My 6 year old loves this sleep meditation video. I wonder if you could do one aimed at children for anger and to aid sleep. Anything to help her I would be most grateful she suffers from anger a lot since her father and I separated when she was 2.
    Thanks again for all the amazing videos you do they have helped me and my daughter a lot.

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