Gentle Nightfall: A Calming Meditation to Unwind Your Day

A study in the Journal of the American Medical Association found that a simple mindfulness practice helped people fall asleep faster and wake up less during the night. This quiet act of noticing is our way of letting the day gently fall away. So find a comfortable position, lying down on your back if you can. Let your arms rest by your sides, palms facing up or down. Allow your feet to fall open naturally. There is nothing to do right now… and nowhere else to be.

Simply arrive here. Begin by noticing the breath. You don't need to change it in any way. Just feel the air as it enters your body… and as it leaves. Perhaps you feel the gentle rise and fall of your abdomen. Or the slight coolness of the air at your nostrils. Each breath is an anchor to this present moment. Inhale… and exhale. Letting go. Now, bring your attention all the way down to your feet. Notice your toes. Can you feel all ten of them?

On your next exhale, imagine a wave of softness washing over them. Releasing any tension they might be holding. Allow that softness to travel into the soles of your feet… the heels resting against the surface beneath you. Feeling heavy… and supported. Let this feeling of release move up into your ankles… your calves… and your shins. Simply noticing whatever sensations are there, without judgment. Warmth… coolness… tingling… or maybe nothing at all.

Your awareness continues upward, into your knees… and your thighs. These large muscles that carried you through your day. With your next exhale, invite them to soften. To release their grip. Letting go of any effort. Bring your attention now to your hips… your pelvis… and your lower back. An area that often holds so much tension. Breathe into this space. And as you breathe out, feel it sinking a little deeper into the support beneath you.

Let your awareness travel up into your stomach and your chest. Feeling the gentle rhythm of your breath from the inside. Notice your back, making contact with the bed or the floor. Every point of contact is a point of support. Now, bring your awareness to your hands. Notice your fingers… your palms. Feel the air on your skin. Let a wave of release travel from your fingertips, through your hands, and up into your arms. Your wrists… forearms… elbows… and upper arms.

Allow your shoulders to feel heavy… melting away from your ears. Finally, bring your awareness to your neck and your throat. Inviting softness here. Let your jaw unclench. Allow your lips to part slightly. Soften the muscles around your eyes. Let your eyelids rest gently. Soften your forehead… releasing any lingering expression from the day. And now, feel your entire scalp… and the very top of your head. For a few moments, just rest here.

Aware of your whole body, from the tips of your toes to the top of your head. Breathing in… and breathing out. Held. Supported. The day is complete. You can allow yourself to drift off to sleep from this place of quiet. Rest is here.