Guided Relaxation Sleep Meditation – 5 Amazing Effective Ways To Relax Your Mind

Guided relaxation sleep meditation means accessing your own deeper subconscious to aid you in falling asleep without having to use external aids. Our body’s design is for excellence, but sometimes, at one time or another, we need extra assistance.

As you know, sleeping not only affects your mental health but also affects you physically too. Get less sleep, and your mind/body will start to rebel to make decisions that are not right.

Even though most of us know that this is the case, yet we still lay in bed ordering sleep to come. You can’t order sleep around; I remember when my children were young, I remember telling them, “go to sleep.”

Only to check in on them 20 minutes later to discover they were still awake. It is not really anyone’s fault that sleep seems to take a back seat to whatever mind chatter is taking place. By learning natural ways to fall asleep, you will definitely learn to quieten down the mind chatter.

What Will Guided Relaxation Sleep Meditation Do For You

First off, let us talk health benefits of getting a good sleep at night.

  • Improve your mood
  • Lower stress/anxiety levels
  • Avoid injuries due to being tired
  • Make better decisions
  • Maintain a healthy weight

Adults require at least 7 to 8 hours of sleep each night. Our best performance can be enhanced further when our mind is fully rested. Tiring out your mind by guided relaxation sleep meditation is precisely what you will need to wake up with a clear mind.

Which Guided Relaxation Sleep Meditation Should You Incorporate?

All of us are unique, as is our mind. I have 5 different methods you can use, but not all will work for you.

Why?

Because some people cannot visualize while others can imagine hearing different sounds, yet some can taste without physically tasting something.

In my line of work, I’ve met many who cannot feel unless they are actually doing the process of feeling. For instance, if I close my eyes to imagine myself doing a crunch, I can feel my muscles contracting, but I have a friend who cannot feel this in her mind unless she goes to the gym and actually does the exercise.

There are 5 submodalities we work with at all times, which shape and create our environment.

  • Visual

Being visual means being having connections with the visual field. This means that when visuals relate a story, they will usually have a picture in their mind of what they are trying to tell.

  • Emotional

These people will relate to their feelings. If you tell them where the pinch took place, they will feel it physically on their body. I can never watch a pretend stabbing on TV; it actually physically hurts me.

  • Auditory

This submodality refers to those who hear sounds without any sound playing. A more straightforward explanation is when a person gets a song melody stuck in their head, and they can hear it constantly.  Auditory are people who talk to themselves because they have a sense of needing to hear.

  • Olfactory

Olfactory people will always relate everything to their smell. Creating a scent that relates to what they are trying to achieve is what will best assist them. Such as a lavender scent to help them sleep.

  • Gustatory

Having a gustatory submodality means being able to taste. These individuals will refer to what something smells like; it can be anything such as to smell of success to relating smell to how they fall asleep.

Like I said earlier, 5 submodalities help to create our livings space, but there will always be one submodality that will override the others.

First thing before using one of the 5 meditation below, figure out what your submodality is, then one of the videos will have you sleeping in no time.

Learning Your Submodality For Better Guided Relaxation Sleep

Read the story in its entirety to best discover your submodality.

Making my way home, I see that it is now snowing. It’s very bright, almost blinding to my eyes. It’s pretty deep too. I can even see some footprints in the snow leading out to the mountains. The chill is settling like an icicle deep inside of me.

I make a decision to follow the footprints, as I go along, the snow begins to taper off. Now I’ve come to a path where the leaves are falling with a gentle whooshing sound. As I walk on the leaves, I can hear their soft crunch beneath my shoes.

In the distance I see a mist starting to roll in, my face now has droplets of moisture on it. The trees are like large giants, as I look up into one of the trees, I can hear the song of the birds. The sun shining through makes me shade my eyes with my hand.

In my eagerness to explore, I keep walking further on. The trail I have been following leads me down to a spring; The smell of fresh water is refreshing my mind. As I walk further I find myself standing at the edge of a river; I can even hear the sounds the river makes when it hits the jagged rocks.

A pebble catches my eye, I pick it up to play skip the pebble. As I throw it, each time it skips, it makes splashing sound, making its way down the water. All of a sudden, I hear a waterfall; I now find myself heading in the direction of the sound.

As I get close to the waterfall, I can hear the rushing sound of water. I know the next corner I turn will bring me to the waterfall. Turning the corner I

  • see the water as it goes down the mountain
  • feel excited to watch how fast the water is moving
  • hear the crashing sound the water makes
  • smell the freshness of the water
  • taste the breeze of water as it splashes out drops

Now, which one of these 5 last statements do you associate with?

Once you figure this out, then you will know which submodality you need to use to fall asleep.

1.    Visualizing

This video focuses on gently guiding you visually to fall asleep. The guide’s voice is soothing; the enunciation of each word is excellent. You can clearly hear what he is trying to get you to see without it being overwhelming.

You will find yourself in a forest with vibrant colors where butterflies and bees make an appearance. The music is soft yet has a sweet kind of lulling to it.

2.    Progressive Muscle Relaxation

Progressive muscle relaxation focuses on tensing and releasing each muscle to relieve them of their daily stressor.  The guide will have you starting from your head, working your way down the body.

This is for the feelers who need to feel relaxed before they fall asleep.

3.    Word Repetition (Mantra)

Now for the people who need to hear. This video is for those individuals who need to listen to relaxing music before they fall asleep.

Sometimes hearing random music can be jarring; that’s why many focus on a one-word mantra. Repetition of the same word can tire out mind, which causes it to release and relax so you can fall asleep.

The word used here is OM; some people give this a religious connotation. But I don’t, if you close your mouth and breathe in through your nose and down your throat, you will hear the sound OM.

I love the sound this gives without it being overbearing. It’s like rushes of sound, but all in tune happening at the same time.

4.    Sense of Smell

Have you ever been told to stop and smell the roses?

It’s a metaphoric way of saying slow down to enjoy your present moment. Don’t live life to fast too fast that you miss out on all the goodness.

Our sense of smell can be powerful, and if your submodality is focused on smell, then this video will have you falling asleep in no time.

You will be breathing in and becoming aware of what smells surround you. Each of these soothing smell will lull you into relaxation to fall asleep. The deeper you go into the relaxation, the more you start to figure out how each smell relates to you.

5.    Tasting Your Way To Relaxation

This is a video focusing on tasting chocolate or whatever you prefer. It will help you to relax to enjoy preparing your taste buds for tasting the chocolate melt on your tongue.

The voice is soothing, calm, and gentle. Music is in tune with the guide. It doesn’t override what he is saying. He focuses on helping you to relax while guiding you to taste the experience of what is happening.

Although he focuses on a real treat, you can use your imagination to use it to guide you to sleep.

Overall Conclusion On Guided Relaxation Sleep Mediation

Sleep meditations are perfect for those who need to shut down the mind chatter. If not, anxiety becomes a real issue. By using guided relaxation, you will learn to move outside of your head to living in the present moment.

For people who can’t sleep, this means accessing your sleep at the time you need it most. When you put your head on your pillow, it’s likely the stresses of the day can become overwhelming to the mind. These swirling thoughts can take priority over your body’s need for rest.

Without any way of distracting yourself from sleeping at night, depression can become a real thing. With guided relaxation, you will let of negative thinking which will activate your parasympathetic nervous system, in turn, your heart rate and breathing will be slowed down.

Each of these will prepare you to sleep all night long – you might even find yourself falling asleep as you listen to the meditation.

Guided relaxation sleep by the ways of meditation is in no way about making yourself go to sleep, instead sleep is the outcome of the practice.

Let me know in the comments below which submodality you associate with most.

12 thoughts on “Guided Relaxation Sleep Meditation – 5 Amazing Effective Ways To Relax Your Mind”

  1. Hello Jagi. Good to see you share this article on guided relaxation sleep meditation. I am pretty surprised at the way the modalities are related to our five sensory organs. I can’t really figure out how any of these can help me get the sleep I want. I don’t sleep usually because I have something chasing, a target or something similar. I am an African. I go to bed when I am exhausted and tired. I also go to bed when I don’t have anything bothering me, like a target to meet. I also go to bed if I need to wake up very early the next day. 🤷🏽‍♂️

    Reply
    • Sounds like you already have your sleep time organized. The reason submodalities work is because our minds work differently. 

      Reply
  2. Hi Jagi,

    Since I worked in a night shift call center for 6+ years although I resigned my job still I struggle to sleep on time. Even yesterday after a long struggle I believe I slept after 3 am. So often I check on the advice and tips to sleep better.

    I got helpful insights from your article and I am going to implement what I learned from it. The videos you embedded are super helpful. Planning to practice the Visualizing technique.

    I will have to go back to it a few times just to grasp all of that valuable information. You definitely have done your research. I was not expecting so much information, to tell the truth. Thanks a lot!

    Reply
    • It a great that you found this article helpful. Not being able to sleep can be tough. Wishing you the best with the visualizing meditation. 

      Reply
  3. I really needed to read your post.  I have had sleep problems for 10 years, ever since I “came down with” arthritis. At first, and for months, I slept two hours per night.  Now, after working on it for a long time, I am sleeping up to 7 hours, usually.

    I will try your :”sound” video.  I am a musician, and many times some event or some music I’ve heard starts this orchestra playing in my head.  It’s quite nice music, though I am always a bit surprised when it takes over my head.  Perhaps the sound video will be helpful.

    Reply
    • Great, it sounds like your submodality is sound, here is wishing you a great sleep.

      Reply
  4. Thanks for a really great article! I’m not sure about my modality, but is touch one of them? I love that you are using natural ways to sleep. It scares me how many people use sleeping pills and have such problems with withdrawal symptoms. Your guided meditations will make it easier and also prepare the alpha brainwaves for restful sleep.

    Love it! 

    Thanks again. 

    Sam

    Reply
    • Touch is related to feeling. Hoping you a great sleep.

      Reply
  5. I must say that this is a very nice and also informative article and I know it would be of help to the public as it has been of help to me….I find it hard to relax my mind and I have tried different ways to do so but no one has worked but after reading your article I think I would try out this once that you have listed here and hope for the best.

    Reply
  6. Hey Jagi, Thanks for guiding on Relaxation Sleep Meditation with amazing and effective ways to relax our mind. Now a day due to increase in stress we need to do meditation every night before sleeping. It helps me lot. I do meditation while getting up and also while going bed. I enjoyed your article very much. It is very helpful for me to better sleep.

    Thank you. Parveen

    Reply
    • Great that it was helpful. Thanks for stopping by.

      Reply

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