Meditation for Sleep: Calm Your Mind and Rest More Deeply

Set aside 10 to 15 minutes in bed. Keep lights low, keep your phone out of reach, and allow yourself to move slowly.

1. Settle into position. Lie on your back with your arms at your sides and your legs extended. Close your eyes and feel the weight of your body resting on the mattress.

2. Slow your breath. Breathe in through your nose for a count of four. Breathe out through your mouth for a count of six, keeping each breath smooth and even.

3. Relax your body from head to feet. Soften your forehead, eyes, and jaw. Release your shoulders, arms, and hands, then loosen your chest, stomach, legs, and feet.

4. Count your exhales to steady attention. Count one on the first exhale, two on the second, and continue to ten, then start again at one. If a thought pulls you away, return to the next number without criticism.

5. Let go when drowsiness arrives. Stop counting and rest with natural breathing. Allow sleep to come when it is ready, without checking or trying.

If you wake in the night, you can repeat the slow breathing and counting for a few minutes. Use the same steady pace and the same attitude of patience.

If ten counts feel too long at first, start with five. The number matters less than the rhythm of returning.