Look for a guided meditation CD or file that has good reviews, or comes from a reputable source, such as MIT Medical, which provides a number of audio file downloads designed to help you fall asleep. [3] X Research source If you download a free file, it is a good idea to listen to it once before bedtime to make sure the file is intact and doesn’t include any hidden surprises, like advertisements at the end.
Be sure to set the device’s sleep mode or power saver settings so that the device will turn itself off after the recording has finished. It is not advisable to use headphones for a guided sleep meditation, since ideally you will fall asleep before the recording is over, and you don’t want to get tangled up in the cords in the night.
Forehead. Wrinkle your brow or raise your eyebrows up like you are surprised, then relax. Eyes and nose. Close your eyes tightly in a squint, then relax. Mouth, cheeks and jaw. Stretch your mouth open, as in a yawn, or make a wide grimace, then relax. Hands. Clench your fists, then release them and relax. Wrists and forearms. Hold your hands up like you are pushing an invisible wall and tense, then relax. Upper arms. Flex your biceps, then relax. Shoulders. Raise your shoulders towards your ears in a shrug, then relax. Back. Arch your back gently, then relax. Stomach. Tighten your stomach muscles like you are “sucking it in,” then relax. Hips and glutes. Flex your glutes, then relax. Thighs. Tense your thigh muscles above the knees, then relax. Ankles and feet. Flex your feet, raising your toes as high as you can, then relax. Toes. Curl your toes as tightly as you can, then relax.
This is not the time to try to solve problems. If you feel yourself worrying about something, just observe the concern and move on. You can try to work out solutions to issues the next day, when you are well-rested and refreshed.
Many people fall asleep long before this last step. If you have not, don’t worry. Just remember that your body wants to sleep as much as you do, and that it will eventually happen. Just relax and try not to force it.
