Guided meditation · 9 min
Tranquil Sleep
Let the day's restless buzz in your body be heard, then soften into bed and drift off on a slow count.
With
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- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Before sleep
About this session
- Eases bedtime tension
- Relaxes the body
- Quiets racing thoughts
- Invites deeper sleep
Emily Fletcher guides you through a bedtime practice in two parts. First, you sweep your attention through the body, find whichever sensation speaks loudest, and breathe into it until it loosens on the exhale. Then you settle your focus just below the navel and count breaths up to ten.
It suits nights when your body feels buzzy or your mind keeps replaying the day. Use it once the lights are low and you're already in bed. There's nothing to get right, and you're welcome to keep counting silently as you fall asleep.
After the session
01
A body that softens
Feel tension loosen with every slow exhale.
02
Heavy, melting limbs
Sink into the mattress, ready for rest.
03
A quieter mind
Let go of replaying and rehearsing.
04
A kinder inner voice
Start over gently, with no pressure.
Who it’s for
Yes, if…
- Anyone whose body feels restless or wired at bedtime
- People whose thoughts replay the day once the lights go out
- Beginners who want a simple routine to end the night
- Those who like to notice sensations rather than force relaxation
Not now, if…
- Those looking for an energising practice
- People who prefer silent meditation (this is guided)
- Anyone wanting a story or visualization to carry them off
About the teacher
Emily Fletcher
Founder of Ziva Meditation
Emily is the founder of Ziva Meditation and the host of the spine-tingling new podcast, Why Isn’t Everyone Doing This? (link.chtbl.com/whythis). She is an international speaker whose superpower is making esoteric tools accessible to a mainstream audience, teaching over 50,000 people meditation and manifesting. Her best-selling book, Stress Less, Accomplish More_, debuted at #7 out of all books on Amazon and has been translated into 12 languages. Her work has been featured by The New York Times, Good Morning America, Google and Harvard Business School. She is also one of the first Mindvalley authors with her Quest, The M Word. A formerly stressed Broadway performer going gray at 27, Emily was desperate for a solution when she found meditation -- which immediately cured her insomnia and anxiety. Her transformation was so dramatic that she quit acting, went to India, and studied the ancient tools Ziva students swear by today. Over the past three years she has dedicated herself to birthing Sacred Secret_ which is both a movement and an embodied manifesting formula helping her students to visualize, alchemize and magnetize their dreams using the most creative force on the planet... their sexual energy. Instagram: @zivameditation Emily’s podcast, Why Isn’t Everyone Doing This?: <https://link.chtbl.com/whythis/> Website: <https://zivameditation.com/podcast/>
See all by Emily FletcherQuestions people ask
Still unsure? Ask your assistant anything about this session.
What am I supposed to do with the 'most prevalent sensation'?
You sweep through the body, from your head, eyes and jaw down to your feet, and notice what stands out most. It might be the weight of your body on the bed or a racing heart. You breathe gently into it, let it say what it needs to, and feel it soften as you exhale. There's no right or wrong answer.
Why does Emily compare sensations to little kids?
She says body sensations want attention, and if you ignore them they get louder. When you listen, they say their piece and then can go to bed themselves. It's a way of treating restlessness with curiosity instead of fighting it.
Why scan the body three times?
Each pass asks the same question again: what's the most prevalent sensation now, and then the next one? Often the first has softened and something else comes forward, such as butterflies in the stomach or heavy eyelids. By the third pass you're letting everything melt into the bed.
What is the counting exercise, and why two inches below the belly button?
You rest your attention at a point about two inches below your navel and count with the breath: inhale one, exhale two, inhale three, exhale four, and on. That spot gives the mind one steady place to stay, and the count gives it something simple to follow.
What if my mind wanders or I never reach ten?
When you catch your mind reviewing the past or rehearsing the future, you simply begin again at one. Emily says the goal isn't to reach ten, and that you might do this for years without getting there. If you do reach ten, you start over.
What happens when the recording ends?
Emily invites you to keep counting on your own as you drift off. Her last words are the count itself, inhaling one, exhaling two, and so on, as you fall into a deep, rejuvenating sleep.