Currently, 2,500 apps exist to provide you with guided meditations at bedtime. The apps are for those chasing tranquility before bed.
If you’re looking for an app or have a sleep disorder, such as insomnia, you may want to try a simple meditation before bed that refocuses your mind on the Lord.
James 4:8 says, “Draw near to God and He will draw near to you.”
Before you retire, why not draw near to God as you lay yourself down and prepare to sleep through the night?
Whatever your sleep pattern, sleep hygiene, or length of sleep cycle, you can train your internal clock and improve your quality of sleep with good sleep hygiene principles and a meditation practice.
Let’s explore a Christian sleep meditation guide that helps you gain the benefits of meditation and get your best sleep.
It’s easier to meditate during the day when you’re fresh and full of vigor. At the end of a long, tiring day, when you’re ruminating on the day’s events or thinking about the next day’s battles, it might be more challenging.
Here are a few steps to help you set the scene and meditate before sleep:
There are various deep sleep relaxation exercises that you can do before bedtime, such as the breathing exercise that we discussed earlier.
A variant of this is the 4-7-8 breathing technique.
Here, you inhale for four seconds, hold for seven seconds, and then exhale for eight seconds.
Repeat this several times. Meditative breathing exercises can lower cortisol levels, which are associated with stress. Once this breathing exercise becomes a healthy sleep habit, you can add on and master others.
Another relaxation exercise is autogenic training.
It uses a series of exercises to focus the mind on specific physical sensations. These include sensations of warmth and heaviness in different areas of the body.
After you finish the breathing exercise in bed, say to yourself, “My arm is heavy” five times. Or you could cue yourself to feel warm by saying, “My leg is warm.” For this exercise, you target one part of your body at a time.
Through these cues, you can create a state of calmness in different areas of the body and induce a sleep cycle.
If you experience daytime sleepiness or have narcolepsy, then you should skip this exercise.
Alternatively, you can meditate and reflect on Bible scenarios. The most popular verse is Psalm 23. You can use this entire Psalm as a guided imagery technique.
Jesus also quotes the allegory of the sheep and the shepherd in His parables. Commit the Psalm to memory and juxtapose yourself against the sheep.
Jesus is the shepherd who makes you lie down in green pastures, leads you beside quiet waters, and refreshes your soul. He lavishes His attention on His sheep and is even willing to die for their care.
Imagine the green pasture, a lovely meadow, a gurgling brook, and the carefree sheep basking in their shepherd’s care.
You could use various Biblical passages to meditate for a good night’s sleep using imagery, such as Jesus calming the storm, teaching at the Mount, or praying in the early morning at the tomb of the resurrection.
This is helpful for those who have chronic insomnia and for whom sleep onset takes longer.
You can also complete a guided meditation, which is a meditation technique that leads you through the meditation process and helps you stay in the present moment.
Our meditative prayers can serve as this guide.
You can do guided meditation with or without an aid. An aid could be a visual scene or a painting in your sleep environment.
To start, you can try without an aid by using these famous Bible verses as a guided sleep meditation.
Repeat these verses as you breathe gently: