Guided meditation
Sleep Meditation Wind-Down
This sleep wind-down combines slow breathing, relaxation and gentle imagery to help your body shift from the busyness of the day into rest. Pair it with 4-7-8 breathing and a soft soundscape like rain.
12 gentle prompts · any length
Start this meditationFree, with optional voice guidance, music and nature sounds.
The guided script
Read through it here, or let Relax show one prompt at a time while you breathe.
- Lie down and let the bed hold your full weight.
- There is nothing left to do today. You can let it go.
- Let your breath slow down on its own.
- Feel your eyelids grow heavy.
- With each exhale, sink a little deeper into the mattress.
- Imagine a warm wave of relaxation moving from your head to your toes.
- Any thoughts can wait until morning. Set them down.
- Picture yourself walking slowly down a gentle staircase. Ten.
- Nine. Eight. Each step deeper and more relaxed.
- Seven. Six. Five. Softer and softer.
- Four. Three. Two. One.
- Rest here. Warm, heavy, safe. Let sleep come when it's ready.
Tips
- Set a long session and let the timer run as you drift off.
- Turn the brightness down and the nature photos off.
- Rain or brown noise from the Sounds tab helps block distractions.
Questions
How long is this sleep wind-down meditation?
As long as you like. Choose anywhere from 3 to 90 minutes in Relax and the 12 guided prompts spread across your session, looping gently in longer ones.
Can the meditation be read aloud?
Yes. Turn on "Read the guidance aloud" and your device's built-in voice reads each prompt. It works offline and nothing is sent anywhere.
Do I need any experience?
None at all. Each prompt tells you exactly what to do. If your mind wanders, that is normal; simply come back to the next prompt.
More guided meditations
Body Scan Meditation
Move your attention slowly from head to toe, releasing tension as you go.
5-4-3-2-1 Grounding
Use your five senses to come back to the present when anxiety pulls you away.
Loving-Kindness Meditation (Metta)
Send warm wishes to yourself, loved ones and the world.
Progressive Muscle Relaxation
Tense and release each muscle group to melt away physical stress.
Mindful Noting: Thoughts as Clouds
Watch thoughts pass like clouds in the sky, without getting carried away.
Safe Place Visualization
Build a peaceful place in your mind that you can return to anytime.
Gratitude Meditation
Reflect on the good things, big and small, and let them sink in.
Breath Counting Meditation
Count each exhale from one to ten, then begin again. Simple and focusing.
Sound Meditation
Let sounds come and go around you. Nothing to fix, only to hear.
Breathing techniques to pair with it
Calm Breathing
A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
Box Breathing
Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.