Best guided sleep meditation for insomnia

We have created the best guided sleep meditation for insomnia and other sleep-related disorders.

Apr 30, 2024
Have you struggled for good quality sleep for a long time?
Do you feel medication is the only viable option to solve this?
Allow us to introduce guided sleep meditation as a more effective, safe option to manage insomnia.
By taking up meditation, you can turn off many of the thoughts that eventually stop you from falling asleep on time. This way, you wake up fresh and energetic, leading to a productive day.
This creates a positive feedback loop that will eventually lead to rejuvenating rest every night.
We want to introduce meditation as an alternative to people who use pharmaceutical options to solve their lack of sleep and insomnia.
While there are meditation apps that can help you do the job, guided meditation, with experimentation, can be tailor-made to your unique requirements.
In this blog, we will discuss the benefits of meditation for those with insomnia, how to prepare for sleep meditation, and the best guided sleep meditation for insomnia.

Step-by-step guided meditation for insomnia

In order to get the most out of your sleep meditation, it is important to have a set routine. Below we have the best steps to ensure sleep after a meditation session.
  1. Find a comfortable place to sit or lie down. Make sure the area is free from distractions such as phones, computers, and other devices.
  1. Get into a comfortable position and focus on your breathing. Close your eyes and start a deep breathing exercise. This involves inhaling through your nose and out through your mouth, deeply and deliberately.
  1. Focus on relaxing each part of your body one at a time until you feel relaxed and calm. Start at the toes, go through the calf muscles, thighs, abdomen and back, chest muscles, neck, and finally the head. You will experience pleasant physical sensations, letting you know that the process is working.
  1. Once you feel relaxed, start to focus on visualization and imagery techniques. Imagine yourself in a peaceful place such as a beach or forest and focus on the sights, sounds, smells, and feelings associated with that place.
  1. Finally, practice mindfulness meditation. Focus on the sensations in your body such as your breath or the feeling of your feet on the ground. This helps to keep your mind in the present moment instead of worrying about the past or future.
  1. Take your time when you enter this stage. Allow yourself to remain in this state for as long as you need. Only when you feel completely relaxed, end the session.
This guided meditation is made more effective by the use of ancient Vedic mantras. Our personal favorite for sleep meditation is the Sarvesham Swasthir Bhavatu mantra.
This is a peace mantra that is all about putting out harmonious energy into the universe. It is best to play this chant in the background when you begin the breathing exercise, and continue through the progressive muscle relaxation and visualization stages.
Video preview
The Sarvesham Swasthir Bhavatu mantra is part of the Blissful Morning Mantras album. This album can now be found as part of the Ancient Chants from India - Gold edition bundle.

How to prepare for sleep meditation

Before beginning any type of sleep meditation practice, it is important to create an environment that is conducive to relaxation.
This means turning off all electronic devices at least an hour before bedtime and dimming the lights in your bedroom before beginning the meditation for sleep.
You should also make sure that your mattress is comfortable and supportive so that you can get the best possible rest each night.
Additionally, it is important to establish a regular sleep schedule by going to bed at the same time each night and waking up at the same time each day.

What is insomnia?

Insomnia is a sleep disorder that can cause fatigue, irritability, difficulty concentrating, and a decrease in productivity. It can be caused by a variety of factors such as stress, anxiety, depression, and other medical conditions.
You can identify a person suffering from insomnia by symptoms such as difficulty falling asleep, waking up frequently during the night, waking up too early in the morning, and feeling tired even after a full night's sleep.
People with weight management issues suffer from bad sleep quality, and eventually insomnia.
More pertinently, the person suffering from it is in a constant daze unable to identify exactly why they feel so sapped.
Long periods of insomnia can lead to more dangerous illnesses like depression, anxiety, and chronic fatigue. There is also a higher chance of contracting heart disease, kidney failure, etc.
When used together, meditation and insomnia can be a powerful combination. The practice of meditation can help to reduce stress and anxiety which can lead to improved quality of sleep.
One of the best mantras for sleep meditation is the Ramaskandam mantra, a chant that invokes Lord Hanuman.
This chant has the power to keep away uneasy thoughts as you sleep. This ensures you never experience sleep disturbances in the middle of deep sleep.
What we'd recommend is a 5-minute listening session right after the guided meditation, where you keep your eyes closed and let the Ramaskandam mantra play in the background, at a low volume.
Video preview
You can learn more about this Hanuman mantra from our write-up on the same.

How does meditation help people with insomnia?

The symptoms of insomnia can have a serious impact on an individual’s quality of life. People suffering from insomnia often experience fatigue, irritability, difficulty concentrating, and decreased productivity.
Meditation can be a powerful tool in helping those with insomnia manage their symptoms. The practice of mindfulness can help to decrease stress and anxiety which are often the underlying causes of insomnia.
Additionally, regular meditation can help you find improved sleep by allowing the mind to relax and focus on the present moment instead of worrying about the past or future.
It can also increase focus and concentration which can help individuals stay alert during the day instead of feeling sluggish due to lack of sleep.
If you're somewhat new to meditation, below we have a quick overview of the topic.

What is meditation?

Meditation is a practice that has been around for centuries. It involves focusing on the present moment and being mindful of your thoughts and feelings without judgment.
Research has shown that regular meditation can reduce stress and anxiety, improve focus and concentration, and promote overall physical and mental well-being.
The best-known benefits of meditation are:
1) It brings inner peace to a restless mind. It regulates your brain activity so that you're not constantly thinking the same negative thoughts.
2) It relaxes the body. It works by guiding the listener through a series of calming visualizations and relaxation techniques that help to reduce the breathing rate and heart rate, allowing the body to drift off into a peaceful sleep.
One of the best types of meditation for insomnia is progressive muscle relaxation. This technique involves systematically tensing and relaxing each muscle group in the body, starting with the feet and working up to the head.
This helps to reduce tension in the body, which can help to promote relaxation and better sleep. It is important to focus on breathing deeply while tensing and relaxing each muscle group, as this will help to further relax the body.
3) Meditation rejuvenates the mind. Through any number of meditation techniques, you can start each day with a fresh mind and spirit if you take up meditation regularly.
The worries of the previous day are erased after a restful sleep, allowing you to approach each day with optimism, rather than dread.
4) Meditation helps those suffering from physical pain, even chronic pain. Though medical advice is crucial in managing pain, you can do meditation to help you manage the condition.
It strengthens the mind through the intention you set before meditation.


Meditation can be an effective tool for managing insomnia symptoms. It is important to remember that everyone's experience with meditation is different so it is important to find what works best for you personally.
Regular practice of meditation can help to reduce stress and anxiety which can lead to improved quality of sleep. Additionally, mindfulness meditation can help individuals stay focused and alert during the day instead of feeling sluggish due to lack of sleep.
We hope that this blog has given you an insight into how meditation can help those with insomnia and encourage you to try it as an alternative to pharmaceutical options for lack of sleep and insomnia.

How to use sleep meditation for insomnia
When you’re suffering from insomnia, your days are spent in a fatigued state.
Meditation before bed can be a long-term solution to this. Use this 15 minutes just before your bedtime.
The relaxation spreads through your mind and body and puts you in the perfect place for rejuvenating rest.

Frequently asked questions on meditation for insomnia

What are the symptoms of insomnia?
The primary symptom of insomnia is that you feel tired even after waking up. Sleep is constantly interrupted, meaning you can’t get your 8 hours in.
What causes insomnia?
Insomnia is caused by stress and bad sleeping habits. Exposure to electronic devices right before bed causes harm to the sleep schedule.
What are the measures you can do when suffering from insomnia?
You have to clean up your sleep schedule. Ensure you go to bed at the same time every day, early enough that you get sufficient sleep. Make sure you don’t use electronic screens an hour before bed.